How to Quickly Improve Your Overhead Press & Shoulder Strength (FULL 10-WEEK PROGRESSION)
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One of the best exercises for busting through upper body plateaus is the overhead press. The overhead press often takes a backseat to the bench press because the weights used are significantly less, and thus it isn’t an ego-boosting exercise. However, the true benefit of the overhead press is that as overhead pressing goes up, so does the bench press. This is because the body is inhibitory by nature, and the brain will not allow your pecs to press more weight than the supporting musculature (shoulders, upper back, and triceps) can handle. This is a built-in self-preservation mechanism to avoid injury. Long story short, the stronger your overhead press, the higher the ceiling for your bench
press strength.
Improving your overhead press can be a slow process. Since the movement starts from a dead stop on your shoulders, very small amounts of weight added can be the difference between moving the weight relatively easy to getting completely shut down because you can't get the lift started.
To combat this issue we use the push press. The push press allows you to use your legs to assist with the concentric phase of the lift. By doing this, you will be able to handle a much heavier load overhead than you can during a strict overhead press. Once you have the weight locked out overhead, you will control the eccentric phase of the lift using a tempo to allow for a significant amount of time under tension with this heavy load. All of this time under tension using weight that is close to or even above your 1RM will have you hitting a new overhead press PR in no time.
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