5 Things to Add to your Overhead Press Program
If you plan on peaking for a pressing event, whether it be a max lift or you just want to hit a PR in the next 6-8 weeks, there are things you can implement to your program to improve your chances of success. While your mileage may vary depending on your strengths and weaknesses, here are 5 important additions that tend to improve heavy pressing programs for most athletes.
1. Add Power Exercises
While the press is at its face an upper body movement, your lower body will be applying force to get the bar moving in a push press, and is responsible for nearly all of the action in the push jerk or split jerk. Because of this, adding a couple lower body explosiveness drills can really help you learn to apply more velocity with your legs to drive your press to new heights.
Execution
I like to add some box jumps, dumbbell jumps, dip jumps, and countermovement jumps, usually 1-3x/week starting 4-8 weeks out from competition. Use higher set and lower rep amounts (ex. 6 sets of 3) and focus on the intent to jump as high as possible with full extension of your hips, knees, and ankles. If you are doing box jumps, it does not matter how high of a box you can jump on, it just matters that you jumped as high as you could with full extension. Since our subject today is improving your pressing, it is also a good idea to try and execute these jumps from a position similar to your dip with a strong focus on keeping your core braced like you were about to press.
“Box jumps are not about how high you can get your feet, they simply allow you to do a max effort jump without creating excessive fatigue from landing all the way on the floor.”
If done correctly, dip jumps are a quick and easy way to drill the use of power during you dip and drive phase.
2. Include Banded Presses
Bands are effective for a multitude of applications due to their ability to increase or decrease the load you are under at really any range of motion. They also force you to use max velocity even with weights that are light for you, and lock out every rep or risk it coming down on you quickly. You are not likely to “phone-in” band presses so they can guarantee quality reps that have explosiveness and intent.
Execution
I like to keep it simple and use fairly light-to-medium thickness bands with moderate loads and stay in the 3-6 rep range for the purpose of explosiveness. This combination allows for some good weight on the actual bar but still force you to be powerful. If you can push or grind through reps without having to be focused and explosive, your bands and/or weight on the bar is too low. Simple strict pressing will help build upper body power and stability but you can use these for jerks as well to practice the lockout, just be careful with how you set your pins and safeties. Remember that using less weight and quality reps is going to be much safer and more effective than overloading the bar and hurting yourself.
3. EMOMs for Technique
The best way to get better at a skill is to practice it. You should view your lifts the same way you would any sporting movement. A football quarterback gets better at throwing by stacking reps on reps, and treating both long and short passes equally in their importance. Lifting weights should be no different when it comes to effort on main lifts and accessories. EMOM (Every Minute on the Minute) sets are a great way to accumulate more reps while being efficient with your time. Despite using lower weight than normal working sets, EMOMs allow you to focus your energy and concentration on getting that first rep or two right, rather than drilling sub-par form with heavy lifts or high volume sets. While they can be quite taxing in the moment, they aren’t as fatiguing as high volume sets, and can be done on days when you typically do not press if you like.
“A football quarterback gets better at throwing by stacking reps on reps, and treating both long and short passes equally in their importance. Lifting weights should be no different.”
Execution
Choose around 50-70% of your 1RM, err on the lower end at the start of a block or if you are new to EMOMs. Set a timer to go off every minute for the number of minutes you want (usually around 10), there are many apps out there to do this for you. When the timer goes off each minute, complete 1-3 reps of your press, with emphasis on technique. Remember the rest periods may seem like too much after the first set or 2, but tend to get much harder as the set goes on.
4. Utilize Overhead Stability Work
Completing heavy presses requires confidence in your ability to hold the weight overhead, especially when doing jerks since the weight on your shoulders might be far more than you are able to press normally. If you have never held the amount of weight you are hoping to press over your head, it can be nerve racking to get under it. In addition to confidence, the strength to maintain stability in the locked out position is important no matter how you press, especially since lifts are judged by your ability to stabilize the implement and bring your feet together. Overloaded overhead exercises are a great way to get comfortable with very heavy weights, while building mobility and stability in that position. Pin Presses, Jerk Recoveries, and Overhead Walks are great ways to accomplish this.
Execution
Pin Presses are where you set your rack pins or spotter arms at various spots higher than your front rack position, and can help you move more weight due to the shorter range of motion. A common place to put the weight is at your forehead height, since that will give you a shorter press and the ability to feel what it is like to lock out and hold heavier weights at the top of the movement without having to press from your chest.
Jerk recoveries involve setting the pins or spotter arms to the height where you would be locked out under the bar in the catch position of your jerk. Here you can drop under the loaded bar, lock your elbows and shoulders, and stand up (bring your feet together if you started from a split position). Despite the name, these are also effective for building stability and mobility for people who prefer to strict press or push press their implements since you can practice the locked out position without having to do the entire press. Unlike pin presses, with practice you should be able to load this one at or above the weight you plan to press.
Overhead walks are a variation of jerk recoveries where you stand up with the weight, but then walk a short to moderate distance holding that position. Walking introduces instability and requires plenty of micro-adjustments through your body. As you can see in the photo this can also be done with a yoke set to the proper height (if you are short enough)!
5. Include Separate Clean and Press Sets
While strongman events usually require you to clean AND press your implement, there are benefits to training them separately. Depending on the event you are training for you may have no problem cleaning the implement you are hoping to press, so energy spent practicing the clean may be better used for other exercises. Conversely, you may be a strong presser but struggle with cleaning the required weight. If this is the case you will likely benefit from some sets of only cleans.
Execution
If you want to work on your press but your clean is not of concern, try to only clean the weight for half of your pressing sets in the week, and complete the other half out of a rack. This will save you some energy, and probably get you some better quality reps.
If you need to iron down your clean but pressing is a breeze, limit your pressing from the rack even at lighter weights. You can also throw in 5 or so sets of heavy cleans to one of your training days. I like to use the 3, 2, 1 pattern; sets of 3 on the first week, sets of 2 on the second, sets of 1 on the third, then start over. Weight can increase as tolerated at these rep ranges with the goal of not missing reps.
***Reminder: You still need to train the clean and press during your program so on competition day you are not blown away. The amount that you will need to do this depends on the event and the individual.
Practice cleaning a heavy, fixed axle is an example of time well-spent.
Conclusion
Improving your press can be a frustrating task for many, but it doesn’t have to be. Along with proper programming, the inclusion of some of the above principles will give you some new things to focus your attention on that might be at least part of your missing link. Try adding some of them to your next peaking program and see where your progress goes. If they are all new to you, I recommend adding just 1 or 2 at a time to avoid having to learn too many skills or add too many variables to your routine. Happy pressing!
