Try this 4-week program to improve your BP!

Most people in the gym probably know their maxes in the squat, deadlift, and overhead press, but not as many people will know their maxes in the strict overhead press. Strength in the overhead press is not important to us? Probably not. However, all overhead pressing exercises are based on this strength. Why is it essential for us?

It increases overall strength.

The first weightlifting discipline was actually the overhead press and the expression press. Previously, this exercise was used to assess an athlete's strength. If you want to be impressed, look at Belgian weightlifter Serge Reding, who can handle 228 kg in this exercise. Since the 1970s , however, the overhead press has been considered the most effective method of getting something heavy over your head.

The strict press is so useful because it is a complex exercise where multiple joints are working at once. It puts a particular load on the shoulder and elbow joints, which means that the surrounding muscles, i.e. the biceps, triceps, pectoral muscles and the muscles around the rotator cuff, must be involved in the balance.

During such exercises, the body will flush out more testosterone and growth hormone, which will lead to better muscle development. Obviously, the more mechanical load applied to the muscles in question, the bigger they will get. Thequadriceps,glutes, abdominals and traps will also be worked to stabilize the knees, hips and back. So you could say that the overhead pressure will make you stronger overall.

It has excellent transferability to other exercises

When you improve overhead pressure, you also improve in lunges,push-ups, handstand push-ups, benches, etc. It will also significantly help you in sports where you transfer force from the ground through your arms. We're talking about blocking in American football and rugby, the tennis serve, or pitching in baseball.

It highlights the imbalance between shoulder and back strength

Unlike the more popular (unwarranted) benching, overhead presses are performed standing up, so you can't rest your back anywhere. Thus, the bench canhide the imbalance between back and shoulder strength. That's why enough athletes are surprised that they can't even push 35% of their max overhead in the bench. Push-ups also help keep the strength of the front and back of the shoulders in balance.

It can aid in injury prevention (when performed correctly)

A little history. In 1972, the International Weightlifting Association removed the overhead press from official competitions because they felt it caused too many back injuries. However, strength sports legend Bill Starr explains that the reasons were more political. Referees, in an effort to damage rivals from other states, were recognizing absurdly high backbends. That's why overhead pressing has earned such an unflattering reputation. But if you perform it correctly, it can provide injury prevention by strengthening your rotator cuff, the muscles around your shoulder blades and upper back.

4 week plan to increase strength in overhead pressing

The goal is to increase strength. Each week you will practice two workouts of 30-45 minutes. Try to take at least 2 days off between them. Percentages are not given. Exercise with the maximum possible weight that will allow you to maintain good technique and the prescribed number of reps. Rest as needed. And above all, finish the program! It will pay off.

Week 1

Day 1

Day 2

Week 2

Day 1

Day 2

Week 3

Day 1

Day 2

Week 4

Day 1

Day 2

Source:Boxlife, Youtube

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