Improving press strength

jerrysiii

jerrysiii

Active Member
I'd like to bring up my press strength (standing shoulder press). Over time my bench, squat, and deadlift have improved, however my press is lagging. I'm currently doing a slightly modified 5/3/1 and I'm about 5 cycles in.

Mon: Press, Tues: Squat, Wed: Weighted chins with 5/3/1 parameters, Th: Bench, Sat: Deadlft

For assistance I do 8x3 with the last weight on the bar and then add 8 to 12 sets of higher rep accessory exercises.

Some ideas I'm considering:

A) Reduce to 4 days of training: Take Wed as a rest day. Do some body weight chins on Mon in place of my current direct shoulder assistance work.
B) Reduce to 3 days of training: Remove weighted chins and bench (say it aint't so!). Mon: Press (front), Wed: Squat, Fri: Press (BTN) ... Mon: Press (front), Wed: Deadlift, Fri: Press (BTN) ... repeat

I'm open to ideas.
 
Lower to 4 days a week. What part of the press gives you difficulty: off the chest or the lockout?
 
jerrysiii said:
This week I'm pressing on Th. I'll try to take some video. I haven't tried them banded. I have a real nice Legend Fitness cage and bands so I could give that a try also.
Click to expand...
We will do them banded in lieu of regular some weeks. Sometimes we hang weight off the ends with bands which makes for an interesting movement as well.

My training partner swears by high rep DB strict overhead as another movement to help bring up your BB SOHP.

Definitely post a video. I find a lot of times if someone isn't getting tight enough under the bar, they become weak off the chest.
 
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