T Nation

Overhead Press Program


Hey all,

I want to increase my overhead pressing ability. Also, put on some decent size to my shoulders. Is this a good plan?

Squats 4x5
Bench 5x5
Rows 4x5

Clean and Push Press 5x3
High Pulls 3x8
Weighted Dips 3x8

Deadlifts 5x5
Military Press 4x5
Chin-ups 4x5


Uhhhh...go read today's article.


I don't know about anybody else but just my shoulder day looks like:

4x6 of push press
4x6 of db press
4x6 seated behind the neck
3x8 of upright rows
and different lateral raises.

then I work traps lots of heavy shrugs both barbell and db I alterate weeks with front and back on the barbell. it seems to help me with stability for overhead lifts.