T Nation

Overhead Press or Bench?


#21

I aggree here. I was very unbalanced strength wise between bench and overhead pressing over the last year. I switched to just over head and incline and I am making quick gains in strength. I also feel like I can still bench close to what I could previously.
On a side note, a good friend of mine stated that he has never had a stronger core or more defined abs as when he focused on strict heavy military pressing.
I am doing OLAD with incline on Mon. and clean/push press on wed. The weight is just going up and up.


#22

what is the difference between a jerk and a push press? is the difference what you do with the legs? or is it the bar placement in front/back of shoulders? they're both explosive movements, right? ( i hope, or else i'm going crazy). waht about military press, does the bar go in front or behind the shoulders?


#23

Thats awsome man the same exact thing just happend to me.


#24

A jerk involves a second dip after the initial leg drive essesntially catching the bar at lockout, like olympic lifters do. A push press involves initial leg drive only, and then you press it to lockout, like a majority of strongman competitors do.


#25

Just to expand a little to avoid future confusion, there's two major styles of jerk - the one you usually see in the olympics is the split jerk. Explosive leg/hip drive, drop underneath, catch it overhead with a staggered stance. The athlete then steps backward a little with the front foot and brings the rear foot up to bring the feet in line. There's also a method alternately called the push jerk/power jerk. This is essentialy the same thing, except the feet are in line with each other at the catch, not staggered front to back.

-Dan


#26

For me my overhead press is on par with my bench for strength balance, however my delts are a bit behind. I believe my chest and triceps are dominant. To rectify the weakness overhead dumbbell press did the trick. It put more emphasis on the delts.

Rolo.


#27

Curious, how much is your guys' overhead press in relation to your bench? Mine is about 80%.

Rolo


#28

I have heard 2/3 is a general rule of thumb when comparing military to bench. However, if you specialize in the overhead press that will obviously be different.


#29

Thats about right


#30

With standing OHP, where do you guys lower the bar to?

Also, towards the latter reps/ sets, if you start swaying back to push the weight up, should you call it quits there (or lower weight), or just keep pressing?


#31

It is always best to use correct form, so if need be, lower the weight and use good form. Or you could push press it.
WIll42


#32

Anyone have any links detailing the finer points to OHP?

Have any of you gotten good results from reverse grip OHP?

I imagine that you would have to do alot of vertical pulling and rear delt work if attempting to specialise in OHP?