How to Overhead Press Their Bench

Summary by Krater

Alex Bromley compares the strict press, push press, and jerk, breaking down their mechanics, recovery profiles, hypertrophy and strength benefits, and how to program them in a weekly routine.

From the video

Answers: What is the difference between strict press, push press, and jerk, and how do I program overhead pressing?

• overhead press variations
• strict press mechanics
• push press leg drive
• jerk technique and training
• overhead press programming
• elbow and hand positioning in overhead press
• head position in overhead press
• rebound in overhead pressing

Exercises

• strict press · barbell
• push press · barbell
• jerk · barbell
• T-Bar Row
• Bicep Curl · barbell
• bench press · barbell
• deadlift · barbell
• overhead press · barbell
• squat · barbell
• dip
• pin press · barbell

What it concludes

• Strict press is a pure upper body test of strength with high hypertrophy benefits and easier recovery due to smaller muscle involvement, but is limited on load.
• Push press utilizes leg drive to allow more weight overhead, provides high motor unit recruitment, and serves as the best backbone for overhead pressing development for most non-specialist strongmen.
• Jerk removes the arms significantly to allow maximum weight, but requires immense skill and timing and offers poor transfer to general upper body strength.
• Tighter grip width on the overhead press increases lat and bicep mechanical compression and stability at the start of the press.
• Squeezing the glutes and legs tight right before initiating a standing press creates a more stable, efficient force transfer similar to a seated press.