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Thread: Heavy bench day for OHP specialization

  1. #1
    Join Date
    Dec 2020
    Posts
    27

    Default Heavy bench day for OHP specialization

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    Hey Rip

    What do you think about separate a heavy bench day in order to help the press specialization, but still doing 3 OHP a week?

    Example:

    Monday
    Press 5x5
    Bench 5x5

    Wed
    Bench - 10x1
    Pin Press - 5x3

    Friday
    OHP - 10x1
    Pin Bench - 5x3

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,693

    Default

    I don't understand. You are benching and pressing 3 days here.

  3. #3
    Join Date
    May 2018
    Posts
    220

    Default

    Quote Originally Posted by Adriano Alves View Post
    Hey Rip

    What do you think about separate a heavy bench day in order to help the press specialization, but still doing 3 OHP a week?

    Example:

    Monday
    Press 5x5
    Bench 5x5

    Wed
    Bench - 10x1
    Pin Press - 5x3

    Friday
    OHP - 10x1
    Pin Bench - 5x3

    Why are you doing pin bench press if you want to specialize in OHP? You should remove all that bench press assistance first.

    Here's one of the best guides for setting up a good weekly structure for pressing:

    Intermediate Programming for the Upper Body Lifts | Nick Delgadillo

    What I would do if I wanted to "give more emphasis to OHP" is remove the bench press intensity days (leaving only the volume day). Well, I think it would be the most logical thing, I'm not an expert. It's just my two cents.

    It can be useful, too (as Nick says: the press need to be practiced):


    How to Train the Press | Mark Rippetoe

  4. #4
    Join Date
    Apr 2023
    Posts
    438

    Default

    If you're asking this question, you're making adjustments before the need is actually presenting them. You don't need to contemplate specializing in the bench or the press until you can't progress both at the same time, either because heavy lifting on one is interfering with the other (less likely) or because you need to increase the volume of one to keep progress going (more likely).

    As Rip said, this isn't a press specialization. You're benching and pressing the same amount each week. You could cut bench volume to make it press specialization, but if this volume is allowing you to make progress on both lifts...why would you?

    It is possible, though unlikely, that running this program causes your press to stall because of too much bench volume, and so removing the heavy bench would allow the press to start progressing. But that almost never happens. A more likely scenario is you need to add in more press volume either by adding an extra day of just pressing (if you want to get a big press, eventually you will need to press four days a week), increasing the volume on the pin presses or replacing them with higher volume regular presses, or (least likely) you will need to replace a bench exercise with a press exercise (for example, heavy presses on both Wednesday and Friday.)

    If you're heavy benching, you're not specializing in the press. And specializing the upper body lifts is something you shouldn't do until you have to.

  5. #5
    Join Date
    Dec 2020
    Posts
    27

    Default

    Yes as a assistance exercise for pressing.

    In Wednesday the 10x1 bench is before the pin press because i want to know if is a good strategy a intensity day focusing on bench in order to assist the press.

    In Friday the Pin Bench is after the 10x1 press and follow the same idea, assist the press and bench press in order to increase The press making the bench stronger too.

    I remember you saying if someone want have a big press they must practice the press a lot and have a strong bench press too.

    I forgot to mention that all my bench press is close grip variation.

    My numbers are:

    Press: 10x1 - 92kg (i know, a shamefull number for press)

    Close grip bench: 10x1 - 122kg

    Height: 1,83
    Weight: 124kg
    31 year old

  6. #6
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    Jul 2007
    Location
    North Texas
    Posts
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    The horrible truth is that you cannot specialize in both types of pressing. After the novice progression, a big bench does not contribute to a big press, and vice versa.

  7. #7
    Join Date
    Apr 2023
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    438

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    Those numbers seem too light for your bodyweight to need to specialize your upper body lifts. You should be benching your bodyweight for reps (even considering it's close grip)

    Why are you doing an underloaded bench variation for your intensity work? If wider grip benches bother your shoulders that could conditionally be a justification, but I'm hoping you're doing it to "focus on your triceps" or something silly.

  8. #8
    Join Date
    Jun 2016
    Posts
    428

    Default

    You should stick to nicks program from the article as written. If works very well

  9. #9
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    Apr 2023
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    Default

    Quote Originally Posted by Maybach View Post
    Those numbers seem too light for your bodyweight to need to specialize your upper body lifts. You should be benching your bodyweight for reps (even considering it's close grip)

    Why are you doing an underloaded bench variation for your intensity work? If wider grip benches bother your shoulders that could conditionally be a justification, but I'm hoping you're doing it to "focus on your triceps" or something silly.
    Hoping you're NOT doing it. Crucial typo.

  10. #10
    Join Date
    Dec 2020
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    27

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    starting strength coach development program
    I understand, thats a pity.

    So a lifter who start a Press specialization after novice progression, pressing 4 days a week, still have to bench just to maintein a relative bench strength and/or continue add some muscle mass?

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