What To Know
- The bench press, on the other hand, is a compound exercise that focuses on the pectorals, the muscles of the chest.
- The triceps, located at the back of the upper arms, play a significant role in both the overhead press and bench press.
- Based on the evidence presented, it is clear that the overhead press has some carryover benefits to the bench press, particularly in terms of shoulder strength and stability.
The relationship between overhead press and bench press has long been debated among weightlifters. Some argue that the overhead press significantly improves bench press performance, while others dismiss its carryover effect. This article delves into the evidence and explores whether the overhead press truly enhances bench press gains.
The Overhead Press: A Compound Shoulder Exercise
The overhead press, also known as the shoulder press, is a compound exercise that primarily targets the deltoids, the muscles of the shoulders. It involves raising a barbell or dumbbells from shoulder height to overhead, extending the arms fully.
The Bench Press: A Compound Chest Exercise
The bench press, on the other hand, is a compound exercise that focuses on the pectorals, the muscles of the chest. It entails lying on a bench and lowering and then pressing a barbell or dumbbells from chest height to lockout.
How the Overhead Press Benefits Bench Press
1. Shoulder Strength and Stability:
The overhead press strengthens the shoulders, which are crucial for stabilizing the bar during the bench press. Strong shoulders help prevent the bar from drifting forward or backward, allowing for a more controlled and efficient press.
2. Triceps Involvement:
The triceps, located at the back of the upper arms, play a significant role in both the overhead press and bench press. By engaging the triceps during the overhead press, you can strengthen these muscles and improve their contribution to bench press performance.
3. Scapular Stability and Protraction:
The overhead press strengthens the muscles responsible for scapular stability and protraction. These muscles help stabilize the shoulder blades and ensure proper shoulder positioning during the bench press, reducing the risk of injury and improving overall performance.
How the Overhead Press Does Not Benefit Bench Press
1. Different Muscle Groups:
While both the overhead press and bench press are compound exercises, they target different muscle groups. The overhead press primarily works the shoulders and triceps, while the bench press focuses on the chest and triceps. Therefore, the overhead press does not directly contribute to chest development, which is essential for a strong bench press.
2. Movement Patterns:
The overhead press and bench press have distinct movement patterns. The overhead press involves a vertical pushing motion, while the bench press involves a horizontal pushing motion. This difference in movement patterns limits the direct carryover effect between the two exercises.
The Verdict: Overhead Press and Bench Press Synergy
Based on the evidence presented, it is clear that the overhead press has some carryover benefits to the bench press, particularly in terms of shoulder strength and stability. However, it is important to note that the overhead press does not directly improve chest development or contribute significantly to bench press strength.
Training Recommendations
To maximize the potential carryover effect of the overhead press, consider the following training recommendations:
- Prioritize the Overhead Press: Include the overhead press in your training routine and prioritize it over other shoulder exercises.
- Use Heavy Weights: Challenge yourself with heavy weights to stimulate significant muscle growth and strength gains.
- Focus on Form: Pay attention to proper form to ensure optimal shoulder engagement and prevent injury.
- Incorporate Bench Press: Continue to train the bench press regularly to develop chest strength and overall performance.
Wrap-Up: A Balanced Approach
The relationship between overhead press and bench press is complex and depends on individual goals and training strategies. While the overhead press can provide some benefits to bench press performance, it is not a substitute for dedicated chest training. By incorporating both exercises into your routine and focusing on proper form, you can maximize your strength and performance in both lifts.
Questions We Hear a Lot
1. How often should I do overhead press?
Aim to perform the overhead press 1-2 times per week for optimal results.
2. What is the ideal weight for the overhead press?
Start with a weight that you can perform 8-12 repetitions with good form. Gradually increase the weight as you get stronger.
3. Should I do overhead press before or after bench press?
It is generally recommended to perform the overhead press before the bench press, as it can help warm up and activate the necessary muscles.
