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Does push press carry over well to Press?
See title.. I'm starting a new program today that's an upper/lower volume/intensity split (similar to what Les' has talked about / used) and decided to add push press after Intensity bench, and regular press after volume bench. Any point to this, or should I just do the press? Getting my bench up is the main goal atm, but I want to get good at putting heavy things overhead. The program is in my log if you care to just comment there. Last page for the guys that still use 10 posts/page.
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I'm going to say go with the press. I think the sticking point for most people is off the shoulders and that's where the leg drive helps in a push press. To develop your strongest press, you need to train your upper body musculature through that full range of motion.
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The push press is an assistance movement that doesn't target the shoulders as well as the press does, you're using your legs to bypass most (if not all) of the effort needed to be exerted by the shoulders to get the bar moving in a Press.
Press, press, then press some more.
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You guys are right, I'm making it too complicated here, and also pussying about the press a little bit. Onward with the press!
With that said, if you guys take a look at my Int/Vol split, could you recommend a set/rep scheme for the intensity day? Should I just follow suit and press heavy with backoff sets? I'm doing a PR bench and 1-2 backoff sets before it, so the tank wouldn't be full exactly
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If you're going to bench and press on the same volume/intensity day (rather than alternating each week) you might think about alternating the order you do them in each week - i.e. press first one week, bench first the next. You might also do the intensity sets for both exercises first before moving to your back off sets just to be a little fresher for your second lift of the day. Those are just thoughts that I pulled out of the air, I haven't tried it myself. I've only ever done bench/press/bench then press/bench/press on a TM template.Originally Posted by skipbeat
The sets look ok, but don't be afraid to play with the volume day sets if you start getting beat up. The first time I did a TM setup I stuck rigidly to 5x5 and burned out hard in about 8 weeks (although I think I'm quite a bit older than you). The second time I did it, I did 3x5 then moved up to 4x5 and kept progress going for about 7 months. Basically, just listen to your body and make small adjustments as needed to keep progressing rather then starting over with wholesale changes that cause you to have to regain ground.
EDIT: Sorry, I missed that you were specifically looking for thoughts on Intensity day. Again, be flexible as needed. Start with 5s but if you run those out even after playing with your volume, drop to 3s, then doubles or do 3 to 5 singles. Once you've run singles into the ground, deload and start over again (or in my case, switch to 5/3/1).
Last edited by Nic Lane; 07-23-2012 at 12:38 PM.
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Nothing wrong with pressing and push pressing once a week each. I say go for it.
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Push press is awesome- I like doing them from behind the neck; you get more power. Though you don't work the bottom position strength, there is something to be said about locking out really heavy weight overhead. It makes you stronger just like the regular press, but in a different way. I'm with hamburgerfan. It's a fun exercise and will give you something to look forward to in the gym.
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I think this depends a lot on what your goals are. I also don't think you need to choose between the two. Like many others have said, you can alternate them or something.
The push press allows you to use more weight because you are "cheating" by using the legs. However, this can be a useful skill to transfer over to olympic weightlifting or in sports where you generally use your whole body and not just your shoulders. By cheating, you also get to overload your shoulders at the top much like a rack pull lets you pull more weight for a deadlift. The presses main sticking point is right off the shoulders like people said. So the question becomes is it better to "cheat" with your legs to get the bar moving or to use the shoulders only (or hip drive if you're doing it the new way Rip teaches). I honestly like to push press 3 times for every one time I press (strict style no hip drive). That's because I'm trying to compete in weightlifting so I like how it has more carry over to my jerk dip and drive. That being said, I pressed 185 for 1 rep at 173 lbs bodyweight the other day after not pressing for about 2 months (only push pressing). So your press won't go to shit as a result of push pressing either.
People make a bigger deal out of this than they need. For the average person, as long as you're pressing something over your head regularly it's fine.
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Pardon me OP if I just insert a related but off topic question.
I find myself push pressing some reps of sets Im trying to strict press- not full on push pressing- just a little leg drive out of the bottom.
Ill usually catch myself and do the next one strict or in other cases push press the last one or two to complete the set rather than fail.
Do yall address this by resetting- or moving to triples or...?
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When I was doing my original linear progression I had this same issue. I didn't even know what a push press was at the time and the pop I gave myself with my knees to get the bar moving was done subconsciously. Once I realized what I was doing, I reset and worked back up.
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