Increase OHP to Increase Bench?

GW4321

Does improving overhead press help to improve bench press? I started lifting about 14 months ago, and one of my goals was to get to 300lbs on bench. My best is currently 290, but I have plateaued. My ohp feels fairly weak, so I thought that might be something I could work on to help my bench. Just wondering if anyone had success by working on overhead? Thanks.

pierinifitness

Let me tell you my experience from 7 years ago when I was lifting barbells and was seduced by heavy. I developed an affinity for the OHP and got as high as 175 lb. 1RM at about 190 lb. BW at age 57.

I found spillover benefit to BP and I got to 255 lbs. I was never good with the BP so was pleasantly delighted with the 255.

Hope this share is helpful. Be safe and good luck.

GW4321

pierinifitness wrote: »

Let me tell you my experience from 7 years ago when I was lifting barbells and was seduced by heavy. I developed an affinity for the OHP and got as high as 175 lb. 1RM at about 190 lb. BW at age 57.

I found spillover benefit to BP and I got to 255 lbs. I was never good with the BP so was pleasantly delighted with the 255.

Hope this share is helpful. Be safe and good luck.

Thanks for responding. It definitely helps confirm my assumption that OHP could benefit my bench. OHP isn't something I've ever focused on, so I don't currently feel very strong in my shoulders when I do it. It seems reasonable to me that shoulder strength would play an important role in the bench as well. Thanks again.

Chieflrg

There is very little carry over between the two lifts since they are two entirely different lifts and levers to perform.

That being said both are top shelf lifts for strength/hypertrophy.

Not knowing your history and programming, it is a needle in the hay stack of what to do.

Generally speaking with a bench plateau I would increase volume, maintain intensity, increase frequency through use of close variations, and gradually improve skill for handling maximal weights.

If you want to get better at bench, do more bench at a useful intensity, volume, and frequency.

h7463

Overhead press is a shoulder exercise, not chest, but you need it, anyway. The only way to improve on your bench, would likely be just to keep going, with a variety of barbell and dumbbell lifts. You really need to hit your chest from different angles, and activate all available muscles of that group. Other than that, have a certified and experienced trainer to check on your form. If there are any weaknesses, maybe a trainer can suggest supporting exercises for the entire body. It's difficult to recommend anything from a distance here.
Happy safe lifting!

pierinifitness

In chasing heavier bench presses, make sure you keep good shoulder flexibility. Many a strong weight lifter has gone down due to shoulder injuries from chasing that heavy bench press.

I recommend shoulder dislocates with a wooden pole, a staple flexibility drill for all Olympic lifts weightlifers.

Also, I believe for every push there should be a pull for muscular balance so make sure you’re pulling exercises are as quality and intense as your bench press and other pushing exercises.

GW4321

Thanks for all of the responses. Very helpful. I'll keep all of that in mind going forward. I'll add more ohp as just another lift, but add more volume and hit the chest from more angles to hopefully help the bench plateau.

Any recommendations for a good program for increasing bench? I have some injuries that prevent me from going heavy with lower body lifts, so bench is my main goal for now.

deputy_randolph

I used to OHP until I strained my shoulder...and couldn't hit shoulders and chest for 2 months (per dr's advice). I found little carryover increasing OHP to bench.

I no longer OHP (I do hit shoulders still), and since coming back from my shoulder strain, I've benched 150 at 135.

For me, heavy volume has been the best way to increase bench. My trainer has me doing a 5 week training cycle of 3x10 then 5 week cycle of 3x6 (accessories are 3x10/3×8). Also, heavy tricep accessory movements seem to help.