Hello ,
Is it possible to do incline bench as a main lift instead of ohp? And do some dumbell shoulder oriented accessoires instead?
Thx
Incline bench is not a substitute for OHP, period. Nobody’s going to stop you from doing this, but what’s your reason behind neglecting overhead pressing? I consider the OHP to be one of the most impressive displays of strength (provided it’s not with the super arch, AKA the standing bench).
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How much can you incline/ohp/bench?
Bench 150 kg (330 lbs) , Incline bench 125 kg (275 lbs) , OHP 90 kg (198 lbs) … sorry I train in kg . The poundages are calculated.
I favour behind the neck press (if you can do it). Front delts get smoked by bench.
I think there’s a benefit to being able to do more weight on incline than on OHP, and might be better for somebody with mobility issues, but then again that’s probably something they should work on.
I personally hate trying to set up an incline bench in a power rack, so I’d rather OHP personally.
Exactly never lose the mobility to overhead press as it takes a long time to regain. Benching tightens the pec minor so much. Overhead press is just so benificial (shoulders, serratus, scap retractors, abs, etc…) also allows you to diagnose impingement issues that bench is causing but not showing yet.
Fo sho!!!
I’ve been doing Bulgarian-ish for squat and bench lately, and was showing my wife how to OHP on a 20lbs technique bar and it felt wonky. I was push pressing 185 for volume just a few months ago.
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you can do 1 week OHP, Second one Incline Press, etc.
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I agree with you 100%. My only point was Inclin would have to yield the same benefits as OHP to be an adequate substitute, and I don’t think it does. I personally like incline more than bench, but it’s less of a full body movement than bench or OHP.
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I think its alright to drop ohp temporarily and see what happens with incline. If there is limitations in gym equipment/injuries etc. I see no problem of not using the ohp even for a longer period. There are people who cant squat/dead and still kick ass in the gym.
You’re not married to certain barbell movements, if you’re not a PL (and ohp is not a competition lift anyway). But I think it is better if you have some years under your belt before changing the basic lifts. Reason I asked your numbers was to secure you’re not a beginner who is trying to justify dropping a ‘difficult lift’ - so to say.
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I wasn’t really planning to change it up right now… but i have plateaud for about 4 months on the bench now. I decreased my TM , never increased it really during the last 2 months… as I don’t see much improvement. And was thinking if I skip OHP and add a second bench day for a while… Maybe that Will help.
Atm I do pervertor and do squats and front squats supplemental on day 1. Bench and spoto bench supplemental day 2. Deadlift conventional and trap bar dead Supp on day 3. And OHP , seated OHP Supp day 4. As pressing assistance during the week I also do dips, rope pushdowns, Incline DB bench and cable Flies for about 50 reps each.
Doing bench more frequently made it shoot up for me.
I usually did light bench after squats, and light squats after bench, with one more day for OHP and close grip bench, and it really helped. Lately, I’m just doing heavy singles on Squat and Bench every session 4-5x a week (no accessory work)
I also think spending time to focus on OHP works too. Imagine how strong you’d be if you built up your OHP close to how much you bench.
Why don’t you do the regular bench press as your supplemental if you want o improve your bench. You’re already doing incline DBs, switching the press to the incline press probably isn’t going to give you anything you’re not getting already. Have you been gaining any weight. There comes a point for everyone where you just have to gain weight to keep the bench moving.
I can see it being less of a full body movement than the ohp, but why also the bench? Is it just because you use less weight?
No, the difference in leg drive and positioning of the body, for me, makes bench a more full body movement. Not so hard to push your body back into an incline bench, but to drive your back into the flat bench requires more tightness in the body and more leg drive. If it was that you used less weight, then your view of incline being less of a full body movement than ohp - which you lift far less weight in - wouldn’t make much sense. Maybe I’m wrong, that’s just how I’ve always seen it.
Got it. I was asking out of curiosity as I’m not proficient in any of those two movements.
I only bench and oh press with dbs as I get a much better mmc and I don’t use lots of leg drive anyway expect for all out sets for the very last reps. But you are probably talking strength here so that’s not very relevant