DISCUSSION: Should Powerlifters Train the Overhead Press?
We’re all familiar with the Big 3: Squat, Bench, and Deadlift. Some even claim it should be the Big 4, including the Barbell Overhead Press. You won’t see this lift in a Powerlifting meet, but it is a classic strength exercise. Therefore, controversy exists on whether it has a role in Powerlifting training. Some will spout that the shoulders play little role in bench pressing, so it’s unnecessary. Others consider the OHP an essential exercise for everyone. What’s the correct answer? Let’s explore how important this lift truly is for you as a Powerlifter, how to incorporate it, and some different variations to try.
How much of a carryover does overhead pressing have to Powerlifting?
Will the overhead press truly help your Bench- or is it simply a waste of time?
A) Functions of the shoulder during the bench press-
In the bench press, the shoulder does act as a synergistic (assisting) muscle group. After all, this lift is considered "chest, tris, and shoulders." The front delts perform shoulder flexion in the movement (bringing the arms straight up from the hip). On the ascent, as you are pressing upward, the shoulders assist mainly in the mid-range of the rep to help you get the bar back up.
Thus, you’re performing shoulder flexion in the bench press using the front delt (the same muscle group primarily targeted in an overhead press when you perform shoulder flexion). So, shouldn’t there be some carryover? Don't jump to conclusions quite yet. While we can acknowledge that the shoulders are recruited, how much do you need them in the bench press?
B) How much of a role do the shoulders play in bench strength?
As mentioned above, the shoulders are a synergistic or assisting muscle group- not the primary mover. Benching mainly relies on your chest and triceps (and your lats, spinal erectors, and rear delts/posterior shoulders act as stabilizers). Your pecs are the predominant muscle group used to get the bar off the chest, and your triceps help you finish the lift at lockout. Each muscle group is targeted to a different degree depending on grip width & bar placement- but that’s a topic for another day.
The key point is that the shoulders aren’t the main driver of your bench press. Therefore, your Overhead likely shouldn’t be treated as a staple bench-builder. There are better, more comp-specific options when the goal is strictly improving performance. Your overhead press may have some carryover- as having strong shoulders can help your Bench- but your OHP won’t build this lift.
With this in mind, Overhead presses better serve as an accessory movement or in an off-season phase.
That said, if you have a particularly weak OHP and typically fail in the mid-range portion of the bench press, you may want to incorporate this variation more often. If your shoulders are truly hindering your Bench progress, spend time building your Overhead press, as this is specific to your needs as a lifter.
The Overhead press also recruits the triceps as a secondary mover- which can help improve your lockout strength.
Incorporating some shoulder training overall is very important to you as a Powerlifter- which means sometimes performing the Overhead press, too. While it may not be the best choice for bench press strength- that doesn’t mean it's useless. And when training shoulders, remember to focus on the rear delts (posterior shoulders), too. This muscle group can easily get neglected and are essential for your longevity & stability in your SBD. For shoulder health during the bench press, we want to create scapular retraction & depression, which are functions of the rear delts & upper back. So, this serves as a reminder to not neglect that region of your shoulders!
2. Other benefits of overhead pressing
Even if the Barbell overhead press may not have a direct carryover to raw bench press strength- that doesn’t mean it provides zero benefits. Building general strength and longevity will support you as an athlete, too. The overhead press has many advantages, such as:
A) Shoulder health and stability
This improvement is the number one reason to include OHPs in your programming. Many lifters experience shoulder pain and/or weakness at some point, which can be partially due to neglecting that muscle group. The Barbell Overhead press requires stability and strength from the shoulders and thoracic spine, building up those positions & the strength required. Shoulder stability helps make you a better squatter & bencher- to create a secure low-bar placement and enforce your bar path in a heavy bench press. Your shoulders provide a base of support for you- so having some strength in this area certainly won’t hurt. Avoiding them entirely can hurt you, though.
B) Mobility (even for normal life)
As your body adapts to the sport over time, you may become restricted in your movements- if certain ones are avoided. Throughout daily life, you will find yourself reaching & pressing Overhead. The ability to perform this movement in some capacity will help you function in everyday tasks. Additionally, because of the demands of scapular and thoracic mobility in the bench press, further training your extension through the upper back (through a full range of motion overhead press) can help stabilize that position- so you can create a better arch when you’re benching.
C) Hypertrophy
Even though we’re not Bodybuilders, improving hypertrophy will benefit you as a strength athlete. Strength and size are related- a muscle with a greater cross-sectional area (aka a bigger one) can produce more force. The overhead press, and its variations, can be a solid option for building meaty delts & tris. This extra muscle mass can contribute to a gnarly bench press.
D) Variety
When you’re performing the same three lifts on repeat, staleness can ensue. Outside of meet prep season, it’s important to introduce different variations to help build up your weaknesses & provide a new stimulus. Overhead Press can be a solid replacement/supplemental lift for your Bench in this context. You’re still training upper body strength- just in a different way, allowing your body to make gains in a new movement. That way, when you go back to more specific competition benching, you’ll be able to continue progressing it.
3. Programming Tips For the Overhead Press
Depending on your training phase, the overhead press can serve a different role: whether it’s your main movement, a secondary one, or just an accessory lift. Here are three ways to incorporate it:
A) Off-season block
As alluded to above, outside of meet prep- the overhead press can be your variation for a main-upper body lift. Rather than programming a Bench press as your first exercise, program some overhead. This method can work in a volume, strength, or intensity block, depending on where you’re at, and you can include the variation for a couple of months to build it up. Note: the overhead press likely shouldn’t replace your Bench for long periods- because of the lower specificity- and because Bench Press can be incorporated at a higher frequency than the other lifts. During off-season, training each on separate days is a solid strategy (ex: having an OHP-focused day and a bench-focused one in the same week).
B) On an accessory day
Even during meet prep- you can use the overhead press on a non-comp lift day. For example, you might be already benching 2-3x/week and need another upper body exercise on your final day. The overhead press fits perfectly in this case- that way, you get the benefits of some variety, building up your shoulder strength while continuing to develop your bench press, specifically if that's a weak point for you.
C) As an accessory movement
As mentioned before, the Overhead Press can be a solid option for hypertrophy. For this purpose, you can include it after your main work for more moderate/higher sets and reps to put on some mass. This strategy can be done in any training phase, any time of the year.
4. Three Fun Variations
Don’t get me wrong, I love a standard Barbell Overhead press. It’s a classic lift for a reason- and one that everyone should learn. But if you want to change it up a bit, here are three of my favorite ways to do so:
A) Z Press
The Z Press places an even greater demand on your core and shoulder stability. You can perform this lift with Dumbbells or a Barbell. To do it, press Overhead from a seated position on the floor with your legs straight in front of you. Your core is required to maintain this position & prevent you from falling over, and your legs are removed from the equation entirely. Perform these for 3-5 sets of 4-10 reps, depending on the goal.
B) Behind the Neck Press
While a lot of fear-mongering exists around this exercise, let’s put it to rest. The Behind the Neck Press requires more scapular mobility, but as long as you have that range of motion, training it will only help strengthen you. Olympic Weightlifters use this position all the time- and safely. Choose lighter loads to begin: even starting with a PVC pipe if needed. As stated previously, scapular stability is an essential component of a strong bench press. The Behind the Neck Press allows you to train this- improving both strength and body awareness through the shoulders & upper back. This position can also help improve your squat: you create similar upper back tension in that competition lift, too. Perform these in the moderate set and rep range- there’s no need to max out your BTN Press.
C) Dumbbell Overhead Press
When hypertrophy is the goal, the DB OHP is a solid option. This variation allows for more freedom of movement and increased stability, helping you isolate the delts and triceps. The Dumbbell Overhead press is a phenomenal option for burnout toward the end of your workout. Perform these for 3-5 sets of 8+ reps, getting some volume in.
There are many ways to vary the Overhead press- like other compounds, and choosing certain options can allow you to target different goals.
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Ah, the Barbell Overhead Press. Some will say it's the “missing lift” in the Big Three- while others will tell you that Powerlifters have no business performing them. The truth is, the shoulders do play some role in the bench press but aren’t the primary mover- and therefore, the OHP can help your Bench, but there are likely better options out there. That said, it’s still an accessory exercise to include from time to time- for shoulder health, mobility, and hypertrophy, and to add in some variation. Don’t treat it as a bench-press replacement, more so just a supportive, secondary lift, especially outside of meet prep season. Shoulder training will benefit you- but don’t expect it to single-handedly transform your poverty bench press. You'll need to bench (regularly) to achieve that goal.
