Specificity & Variation In The Overhead Press

 

Picking the right exercises can make all the difference in a training program
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Dr. Bondarchuk is credited developed categories for exercises based on their relationship to the competitive exercise. In this case, I chose to break down the powerlifting competition style conventional deadlift.
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Competitive Exercise: Standing strict overhead press.This is the movement you compete in or the reason you’re training.
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Special Developmental Exercises: Anything that mimics the competitive exercise in form or function but not both. Some examples are a behind the neck press, seated barbell overhead press and low rep standing overhead press.
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Special Prep Exercises: Anything that utilizes similar muscle groups for the competitive exercise but not in specific equipment or high intensity. Examples could be standing dumbbell overhead press, seated dumbbell overhead press, or higher rep standing barbell OHP.
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General Prep Exercises: Anything that builds the muscles of the competitive exercise but doesn’t directly mimic the movement or intensity of the competitive exercise. The examples I chose were dumbbell front raise, incline barbell bench press, and flat barbell bench press.
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There are plenty other movements for each category, but these are some exercise that I would include in a program if you’re looking to improve your overhead press.
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Note: Not all of these should be included in a single workout. Instead, I’d recommend doing 1-2 exercises from each category each day you train your overhead press.
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Let me know below if you want to see a breakdown for other exercises!


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