Push press vs OHP

[shadowbobo8028]

I do both, but which one do you think I should focus on more for powerlifting?

[isaku900]

bench press

[shadowbobo8028]

bench press

...I meant to increase my bench press

[metalandweights]

both because with OHP you work the muscles but with push press you work power

[shadowbobo8028]

besides if all u do is bench you'll develop shoulder imbalances right?

[shadowbobo8028]

both because with OHP you work the muscles but with push press you work power

Thank you for actually giving me a constructive comment. poverty repped

[IcedEarth111]

I like the push press as an lockout assistance for the bench (and it helped me a bit to learn how to leg drive)

I'm guessing the strict ohp is better for the first portion of the lift

so, it depends what your weakness is...

[MetalMiscer]

both because with OHP you work the muscles but with push press you work power

How does one "work power"? More power would be nice.

[isaku900]

...I meant to increase my bench press

oh in that case...bench press.

there are two schools of thought on overhead lifting. there are those who bench a lot who absolutely deify overhead work. there are also those who bench a lot who hardly ever do anything overhead.

the bench press is a skill, develop that skill. focusing on assistance lifts (that may or may not help you) is asinine.


...was that more constructive?

[naich]

both because with OHP you work the muscles but with push press you work power

my power muscle has been lagging lately...any advise to make it bigger?

[kinggorilla]

i like the standing STRICT oh press my best is 305.push press u get alot of momentum which is dazzling to spectators but i dont see it as a strength building movement.(just my opinion)

the oh press had practically zero carryover to my bench which was 100lbs over (405).

I would do the oh press just because its an awesome lift.

[308smk]

oh in that case...bench press.

there are two schools of thought on overhead lifting. there are those who bench a lot who absolutely deify overhead work. there are also those who bench a lot who hardly ever do anything overhead.

the bench press is a skill, develop that skill. focusing on assistance lifts (that may or may not help you) is asinine.


...was that more constructive?

Exactly this. If you want to bench more, start benching more. Just make sure to do your face pulls/band shoulder work and upper back work. Close grip paused benching will do more for your bench than any other assistance movement.

Oh and do both strict and push press. Strict press up to its max, do the working sets, and then push press up to the max, and do its working sets. But neither will really help the bench, its the other way around. A strong bench helps the overhead.

[NorthStrong]

How does one "work power"? More power would be nice.

oh in that case...bench press.

there are two schools of thought on overhead lifting. there are those who bench a lot who absolutely deify overhead work. there are also those who bench a lot who hardly ever do anything overhead.

the bench press is a skill, develop that skill. focusing on assistance lifts (that may or may not help you) is asinine.


...was that more constructive?

Do lots of benching.

I like the press more than the push press. The press will have more carryover to the push press than the push press will to the press I think.

[datderecreatine]

I would say Olympic lifting is more beneficial for power than powerlifting. Powerlifting got me so slow in boxing. Not right away but could feel the difference. My face did not like this feel

[RS6759]

I would say Olympic lifting is more beneficial for power than powerlifting. Powerlifting got me so slow in boxing. Not right away but could feel the difference. My face did not like this feel

Are you sure that getting punched in the face isn't what made you slow?

[MetalMiscer]

I would say Olympic lifting is more beneficial for power than powerlifting. Powerlifting got me so slow in boxing. Not right away but could feel the difference. My face did not like this feel

Did the creatine make you slower?

[Link815]

oh in that case...bench press.

there are two schools of thought on overhead lifting. there are those who bench a lot who absolutely deify overhead work. there are also those who bench a lot who hardly ever do anything overhead.

the bench press is a skill, develop that skill. focusing on assistance lifts (that may or may not help you) is asinine.


...was that more constructive?

This. I don't do much, if any OHP work. My best is 205x5 and 237.5 for a single. The guy I train with can out OHP me. I just benched 452 and he did 347 at our meet last weekend. He feels like it helped his bench. I'm not convinced of any carryover from when I've focused on it. Kind of like rows. But you know what definitely does help my bench? Benching.

[Kentisc]

It's all about developping the right motor patterns, and you do that by practicing the lifts over and over until you master the technique, if such a thing is even possible. So keep focussing on the bench press.
Doesn't mean you can't do an overhead movement. Just don't overthink the whole thing, keep it simple.

[Nosje]

overhead press

[MammothStrength]

Exactly this. If you want to bench more, start benching more. Just make sure to do your face pulls/band shoulder work and upper back work. Close grip paused benching will do more for your bench than any other assistance movement.

Oh and do both strict and push press. Strict press up to its max, do the working sets, and then push press up to the max, and do its working sets. But neither will really help the bench, its the other way around. A strong bench helps the overhead.

The problem with this is that it is a generalization. Saying that "neither will really help the bench" is just wrong. It depends on the individual. We all have different weaknesses and different things holding back progress.

I have NEVER seen a strong bench help OHP...but that doesn't mean that it doesn't happen.

Many people have increased their bench press by doing OHP. And other people got little to no benefit from it. Everyone is different. You cannot speak in absolutes with regards to what "works".

Accessory work is supposed to improve the main lifts. If the OHP brings up a weakness in your bench then it is worth focusing on it.

If you want to know if OHP will help your bench...then add it and see.

[Unit1994]

Strict press is the best for improving bench, I know afew strongmen that have a decent bench from just doing overhead work and not benching.

[saw7988]

Sorry for a slight hijack/derail, but is there anything special about the combination of pause + close grip that makes paused cgbp such a great accessory? I have it in my program because I wanted both a paused accessory movement and a close grip movement and just put em together to kill two birds with one stone. Is that it, or is there anything about it where the whole > sum of parts? Thanks.

[MammothStrength]

Sorry for a slight hijack/derail, but is there anything special about the combination of pause + close grip that makes paused cgbp such a great accessory? I have it in my program because I wanted both a paused accessory movement and a close grip movement and just put em together to kill two birds with one stone. Is that it, or is there anything about it where the whole > sum of parts? Thanks.

One of those two components will limit the development of the other. Close grip hits triceps hard by overloading the lockout, but if the pause reduces the weights you can use then you won't effectively be working your triceps.

[ink81]

Strict OHP will be a lot better for your bench than Push Press, Push Press is like using a slingshot for bench. Like most guys in here have said, some people get carry over, some don't.

[saw7988]

One of those two components will limit the development of the other. Close grip hits triceps hard by overloading the lockout, but if the pause reduces the weights you can use then you won't effectively be working your triceps.

So if I understand you crorectly... you disagree with the idea that paused cgbp is a good assistance movement?

[MammothStrength]

So if I understand you crorectly... you disagree with the idea that paused cgbp is a good assistance movement?

Not necessarily. I don't know what your weaknesses are. I was simply pointing out the one of the main reasons for cgbp is to overload the triceps.

If you add a significant pause to the cgbp then you limit the weight you can use and are not able to overload the triceps as well.

I think that cgbp is a good assistance movement...adding a pause to it would seem to diminish it's effectiveness.

[Hercul3s]

I can bench almost twice my strict OHP, am I doing it wrong?

[tom11]

One of those two components will limit the development of the other. Close grip hits triceps hard by overloading the lockout, but if the pause reduces the weights you can use then you won't effectively be working your triceps.

I don't agree with close grip overloading the lockout, I think it builds mostly strength off the chest and generally makes your bench more "explosive" (generating more force out of the chest). For me, increasing my close grip bench had definitely and without a doubt carry over to my bench. However I can't tell for sure if any kind of shoulder pressing has carryover but I do it anyway just to be safe and let's be real, who doesn't want to have big shoulders?

[308smk]

Not necessarily. I don't know what your weaknesses are. I was simply pointing out the one of the main reasons for cgbp is to overload the triceps.

If you add a significant pause to the cgbp then you limit the weight you can use and are not able to overload the triceps as well.

I think that cgbp is a good assistance movement...adding a pause to it would seem to diminish it's effectiveness.

The close grip is so the bench is worked through a longer range of motion, instead of using the full competition grip. I'm talking pinkies on the rings, elbows tucked close. The pause is so that you build explosive speed off the chest and stability at the bottom. If you are a raw lifter, the close grip paused bench will do more for your bench than any other accessory, because it works the hardest part of the lift in a longer ROM, which makes the comp width bench easy in comparison. And the loading should be between 70-85% for 3-6 reps for 5-10 sets. So we re not talking baby weights with your hands 6 inches apart on the bar.

It is not about overloading the triceps. That's what board work is for. You need to do both, a lot of both.

[MammothStrength]

I don't agree with close grip overloading the lockout, I think it builds mostly strength off the chest and generally makes your bench more "explosive" (generating more force out of the chest).

Just curious...how does using a close grip build strength off the chest?

The close grip is so the bench is worked through a longer range of motion, instead of using the full competition grip. I'm talking pinkies on the rings, elbows tucked close. The pause is so that you build explosive speed off the chest and stability at the bottom. If you are a raw lifter, the close grip paused bench will do more for your bench than any other accessory, because it works the hardest part of the lift in a longer ROM, which makes the comp width bench easy in comparison. And the loading should be between 70-85% for 3-6 reps for 5-10 sets. So we re not talking baby weights with your hands 6 inches apart on the bar.

It is not about overloading the triceps. That's what board work is for. You need to do both, a lot of both.

I am not necessarily disagreeing with you. saw7988 asked a general question and I gave a general answer. Using a pause will decrease the amount of weight you can press, and CGBP can be used to increase tricep strength. Of course boards will work too.

He never specified that the purpose of CGB was to increase the range of motion. If that's the purpose then CG is a necessity and not a choice. The CGBP CAN be about overloading the triceps if that is what you use it for and load accordingly.

And when you say "the close grip paused bench will do more for your bench than any other accessory"....that may or may not be true. EVERYONE is different and has different sticking points. Speaking in absolutes doesn't really work when it comes to human beings. We are just built differently. I will agree though that you need to do both....LOTS of both.