Pressing Matters: Do You Need Heavy Overhead to Bench Big?

By pwsadmin | October 10, 2024

by: Josh Bryant

Josh throwing 445 overhead

I spotted this old head at the YMCA, built like a linebacker but way more jacked, with a V-taper that made his flannel cling to his lats like it was painted on. He had a wad of Copenhagen tucked in his lip, and every press made the plates rattle like thunder—pure bonafide raw power!

This kind of strength wasn’t built in fancy gyms or for show—it was earned the old-fashioned way, with sweat, grit, and years of living hard. Watching him press was a reminder that real strength isn’t just about how much you can lift; it’s about the life you’ve lived to get there.

From that moment on, I became infatuated with movement—how raw strength could translate into pure power. But as cool as it was to watch that old head press like a machine, the question remained: is it really the ticket to a big bench?

When it comes to benching, heavy overhead pressing gets hyped like it’s the magic bullet. Truth is, the “all-in” crowd and the “avoid it completely” crew are both caught up in circle jerks. Some act like it’s the holy grail, while others treat it like a fart in a yoga class—awkward and out of place. Context is king—use it right. Focus on what truly drives progress, not just the noise.

It’s a Tool

The overhead press is a solid tool for building up the delts and triceps—key players in boosting your bench press. It’s great for slapping beef that strikes fear in the hearts of men and desire in the hearts of the ladies at the local honky-tonk bar. But, here’s the reality: there’s a point where more overhead pressing becomes overkill. Chasing a bigger bench doesn’t mean logging circus-level pressing numbers just for show.

In the last 15 years, the overhead press has gotten a lot of credit. Many 500-pound benchers trained it up to around 315, and their benches climbed almost in a one-to-one ratio. This trend often continued up to about 350, but the buck stops there. Push past that, and you risk derailing progress—or worse, finding yourself sidelined with an injury. Context and smart programming are the real game changers.

Ed Coan

Ed Coan, who rewrote the book on powerlifting greatness, found the behind-the-neck press to be a difference-maker when he was stuck on a bench press plateau. For him, the added shoulder strength helped push through, but he wasn’t throwing his shoulder joint into the fire just to rack up big overhead numbers. He was using it tactically and it paid off– he is the GOAT!

Alternatives

If you can’t press overhead due to injury or mobility issues, you’re not out of options. There are plenty of ways to strengthen the shoulders and still boost your bench. Legends like Bill Kazmaier and Louis Simmons have long advocated for heavy front raises and lateral raises to build pressing power. I’ve seen first hand how effective this can be, especially with lifters like Julius Maddox. We frequently utilize one-arm landmine presses—an unconventional but highly effective way to build overhead strength without the risks.

Al Davis

Take Big Al Davis, who benched 670 pounds and held the world’s best bench press from 2011 to 2012. Not a single ounce of overhead pressing went into his training routine. Instead, we focused on heavy raises and a few sets on machine presses. Did it matter that the machines didn’t mimic a barbell overhead press? Not at all. The goal was to strengthen the shoulder musculature specifically for benching, not to compete in an overhead press contest.

Sweet Spot

A practical guideline is to hit seated dumbbell presses at around 50-55% of your bench press for 8 reps. If you’re benching 400 pounds, shoot for a pair of 100-110 pound dumbbells. For barbell overhead presses, a reasonable goal is about 70% of your bench max. So, if your bench max is 300 pounds, you’re looking at a 210-pound max on the overhead press. Beyond that, you’re pressing because you enjoy it—not necessarily because it’s making your bench soar.

Jeremy Hoornstra

Jeremy Hoornstra has thrived using barbell and dumbbell overhead pressing—seated, standing, you name it. But the key was always using the overhead press as a tool to supplement his bench training, not the cornerstone of it.

Machines (Even If They’re Not ‘Functional’)

Let’s not pretend that machines are worthless just because they don’t replicate barbell movements. Using machines for shoulder presses can still help build the muscle you need for a strong bench. You’re not aiming to set an overhead press record; you’re building bulletproof shoulders that can handle heavy benching.

Bottom Line: Train with Intent

Remember, it’s all about your goals. If you love overhead pressing, go ahead and hit it hard. But if your sole focus is on upping that bench press, don’t feel like you have to push overhead numbers into the stratosphere. Prioritize the work that truly matters: direct bench variations, heavy raises, triceps work, and some smart shoulder training.

Train with purpose, keep your eyes on the prize, and don’t fall for the trap of doing extra just to say you did it.