8 Weeks to Bigger Overhead Press

First Called Strength & Performance Coaching

Powerlifting, Weightlifting, Strongman, Bodybuilding, Multi-sport, Power Sports
Coach
Andrew Clayton

This 8 week program has two training sessions a week focused on improving both the barbell strict press and barbell push press. At the end of the 8 weeks one can expect personal bests in both lifts as well as hitting some strict press rep bests along the way.

This program can be combined with most other lower body programs and is great for building general overhead power and strength either for sports like strongman or just the average gym goer looking to press big weights overhead.

$20
Get 8 Weeks to Bigger Overhead Press
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Improve General Pressing Power
Strict press and push press help to build the base by which a big push jerk, power jerk or split jerk can improve. These two lifts also help build the general shoulder strength needed for strongman and powerlifting.
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Increase Your Bench Press Strength
Some of the greats at bench press have credited various overhead press variations with improving their bench press in the off season. Having a big strict press is never a bad thing and this program will surely do just that!
Features
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Programming 2 days per week
One day dedicated to strict press and bench with the second day dedicated to push press.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Rack // Dumbbells // Bench
Recommended
Boards for Bench // Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Thoracic Foam Roll

A2

Lat PF

B1

Scap Push-Up

3 x 5

B2

Scap Pull Up

3 x 5

B3

Band Face Pull

3 x 10

B4

Half Kneeling Single Arm Band Lat Pulldown

3 x 10

C

Barbell Strict Press

4 x 80 @ 5

D

Two Board Close Grip Bench Press

3 x 80 @ 6

E

Lat Pulldown

4 x 12

F1

Cable Facepulls w/ External Rotation

4 x 12

F2

Lying DB Tricep Extensions

4 x 12

Wednesday
Week 1 Day 4

A1

Kneeling Hip Flexor Stretch

2 x 0:30

A2

Thoracic Foam Roll

B1

Dead Bug

3 x 5

B2

Behind the Neck Strict Press In Split Jerk

3 x 10

B3

Bulgarian Split Squat

3 x 8

B4

Supinated Wall Slides

3 x 10

C

Barbell Push Press from Rack

@ 3

D1

Banded Push Ups

4 x 12

D2

Chest-Supported DB Row

4 x 12

E1

DB Lateral Raise

4 x 12

E2

Rear Delt Flyes

4 x 12

Coach
More from First Called Strength & Performance Coaching
coach-avatar Andrew Clayton

Middleweight and Heavyweight Professional Strongman

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How much can you get overhead?

Try this 8 week program and find out what potential you can unlock in your pressing power

Get 8 Weeks to Bigger Overhead Press
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FAQs
Can this program be used by a strongman competitor?
Absolutely! This program is great in the off-season when less event work and more gym work is taking place. Great for a home gym owner with minimal equipment.
Will Pressing twice a week hurt my shoulders?
While every person is different, this program has built in mobility and prehab work preceding each session as well as a heavy emphasis on creating stability with the hand-picked accessory movements.
Can I use something other than a barbell for the program?
YES! You can use any implement you like for either strict press or push press though we recommend that you take both presses from the rack or clean just once (if needed). We also recommend that log press not be used on push press day as paused pressing is very difficult with the log.
Can I move the days around or space out the sessions?
Yes. Based on recovery needs, sessions can be 3-7 days apart meaning the program can vary from 8-16 weeks depending on ability of the athlete. It is recommended however that the 16 workouts be completed in 8-12 weeks for best results.
The Proof
verified-athlete-avatar Andrew Clayton

Professional Strongman

Verified Athlete

"I used some of these program's principles to build nearly a 500 pound overhead press"

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