- In 365 for phase 1, just sub out incline press for overhead work. I personally think that incline gives you the best of both worlds, however some people just have cialis hard erections for overhead work, so there is your key. I shake my head when people write that they don't understand my loving of incline press. If you suck at incline press, you probably suck at either bench OR overheads. But if you're awesome at incline you are probably awesome at both. Again, I said probably. I'm sure that quote will get taken to the woodshed by the keyboard warriors but incline is that dark world between benches and overheads. It tends to cater to both just a little bit.
- In phase 1, do NOT program it. Just get in the work listed for incline. 5 sets of 10 reps at a weight you can get all 10 reps with, or to a top set of 10. You can mix it up too. Remember the assistance drops off with each phase so figure it out early. Or not.
- I am always mystified by guys whose bench goes up from increasing their overhead press. Have you just NOT done fucking overhead work at all? If so, that's the answer. Not that overhead work itself is the key. It's just that you made the mistake of neglecting a basic movement for too long.
- I don't think there is anything magical about standing presses compared to seated presses in terms of shoulder development or strength. In fact, I feel my shoulders working far more when I do seated press behind the neck than any other movement. Same with seated db presses. And I can do a clean and press with 275+ any day of the week, even if I haven't been doing them. Just get strong at overhead pressing in every fashion you can and you'll be fine.
- The Klokov press, while fun, destroys my mid back more than my shoulders. I personally don't recommend it for most because it really beats you up and (which can be done with a standard PBN) it has little to other to other movements I think. Again, it's fun but I don't see the application of it to other movements since other movements that don't beat you up as much, offer the same benefits.
- The glutes should initiate the initial push in the standing press. So many guys miss this. It's like leg drive in the bench. Drive with the glutes and arch the low back hard.
- At the start of the movement, should be squeezing your biceps. Not letting the bar "rest" on your triceps. So "flex" your forearms in hard at the bottom. This will take some tinkering but I made a video about it and the guys who have applied it were amazed at the difference it made. It's on my youtube channel.
- Another way to think about this, is that at the bottom you should be trying to make your palms face each other instead of just holding the weight in front of you.
- Best assistance for the overhead press? More overhead presses.
- Though I will say band pull aparts might seem to help since most guys are weak as shit in the rear delts and rhomboids since they do shit rows. So if your "shelf" is weak, the start will feel weak because the support musculature isn't strong enough to support to load as easy. So lots of upperback work can help (this seems to be a theme with pretty much every big lift doesn't it?).
- I've read a million times to "drive the head through" on standing press, but I actually feel a loss of power and drive when I do that. I've tried it a million times, and it never fails. This is one of those times where the coaching doesn't always apply to everyone. So try it both ways and see which one feels stronger to you.
Wednesday, January 23, 2013
Overhead work in 365 and in general
I've gotten overrun with questions about overhead work in 365, and a TON of questions about improving overhead strength in general lately.