What do you guys think has more carryover to raw bench Over Head Press or Incline bench press?
Depends on your weaknesses. I never get anything out of incline, whereas some people swear by it.
My over head press is weak relative to my bench Bench is 340-350ish OHP is max 185 on a good day. My incline is around 225 so i dk lol my ohp is so hard to increase i feel stuck in a rut. I was thinking of swapping 531 ohp out for incline and using BBB for ohp 5 sets of 10
For most people I reckon OHP
I personally get Zero out of OHP for Benching. Incline how ever I get a good bit. How ever nothing compares to Dips for me but I Bench with a pretty close grip and use alot Triceps.
[quote]jkondash89 wrote:
My over head press is weak relative to my bench Bench is 340-350ish OHP is max 185 on a good day. My incline is around 225 so i dk lol my ohp is so hard to increase i feel stuck in a rut. I was thinking of swapping 531 ohp out for incline and using BBB for ohp 5 sets of 10[/quote]
This might not be useful information at all, but when my bench was 340-350, my OHP was probly 185-205, and my incline was aroudn 275-295. I feel like my flat bench has better carryover to those two rather than those two having carryover to my bench though.
I was thinking of using floor press but my arms are long as hell and i dont think i would benefit from them at all. My main bench accessory is more bench 5x10 at 50% adding ten lbs every cycle my other assistance is dips (chest) 3x10.
For Ohp it was usually 531 ohp then close grips 5x10 followed by 3x10 tricep focused dips.
I get 0 of ohp and not much out of incline. Went from 265-325+ bench and my ohp has stayed around 185.
Incline has gone up like 25 ish lbs but I haven’t trained it consistently.
I’d stick to flat bench variations the most. Right now I have a hyooge hard on for heavy hanging weight benches. That shit’s so hard, there’s no way it doesn’t carryover. Feet on the bench benching is hard as hell too.
When I hit my lifetime bench pr (315x2 @ 182-185) I was doing a lot of inclines and cg’s. My ohp has always sucked, but due to shoulder injuries I’ve never really focused on it. I’ve also always used a pretty close grip for regular pressing, and real close for cg’ing, so not sure if that matters.
I think incline press is a bodybuilders lift. Especially if you’re talking about an arched powerlift rep. Most of the guys I see doing incline at the gym are so arched it’s almost like a flat bench anyway.
Bringing up OH press will carry over more to a strength goal of increasing bench press. I do mine standing, that could be a debate on seated vs standing providing varying rates of carryover. I also try to make sure my elbows are forward to get triceps more involved.
[quote]drewc64 wrote:
I think incline press is a bodybuilders lift. Especially if you’re talking about an arched powerlift rep. Most of the guys I see doing incline at the gym are so arched it’s almost like a flat bench anyway.
Bringing up OH press will carry over more to a strength goal of increasing bench press. I do mine standing, that could be a debate on seated vs standing providing varying rates of carryover. I also try to make sure my elbows are forward to get triceps more involved.[/quote]
Incline press works very well for strongman along with bodybuilding. I got a lot out of it when trying to improve my overhead press.
I used to think OH did something for my BP, but I found only lighter OH sets did it and I think it was just because it was movement that allowed my scapulae some freedom in the movement rather than being pinned down. Since I’ve had this idea, I’ve been doing things that help with shoulder stability and involve moving my scapulae.
Things like push ups, OH holds and shrugs, cuban presses, scarecrows and the like. Things that take next to nothing out of my recovery. Since I’ve had the extra recovery reserves, I’ve been including inclines and have had good results I think. Hard to tell since I’m working on my base strength and haven’t maxed or taken heavy singles in a while to be totally honest. For me, the key for getting anything out of incline presses is to keep them below 45 degrees. Otherwise, my shoulders give me problems and I don’t get the chest work I need.
For me- closegrip carries over most. Particularly paused closegrip. I’d say incline is good. But paused incline carries over more.
I never have gotten much from OHPs it seems, nor incline. What really gets me is floor presses with a slight pause at the bottom. Bar bell tricep extensions, then my finisher is higher reps on dumbell tricep extensions. I also think it is where your sticking point is at where you need to work.
For me I don’t have alot of speed. Being 270 with a big chest and short arms my bench and my floor press are about the same range of motion. Taking the pause at the floor is just killer. I’d say where you need work an adapt to that.
Incline DB presses with about a 45degree incline is by far the most effective accessory to my bench. Heavy dips are a close second. OH Pressing does little for my bench seems like. But the Inc DB presses seem to greatly aid my OH Press as well.
I like incline as well, I set up in the power rack so it’s set up at the botom, and work from a dead stop. When I run 531, or have in the past, I cycle back and forth between military, and 45 incline. They both seem to feed off each other, but I for sure get more carry over personaly from inclines, and weighted dips, when both of these are grooven, my bench is mooven 
Thanks alot guys all great responses. I think i know what im gonna program now. I always give a new accessory excercise 2 months andnif it works i keep it.
Close Grip has helped me more than either of these
I was doing 531 close grip and was just wondering if incline or ohp would benefit me. Im sticking to the close grip with ohp and dips as assistance.
[quote]Zoro wrote:
Close Grip has helped me more than either of these[/quote]
x2. It even seems to work my upper pec and shoulders more in addition to the well known triceps benefit. Basically, it takes my lower pec and lats out of it a lot and puts that stress that was there on my tris, shoulders, upper pec, and upper back.