Please Scroll Down to See Forums Below 
http://www.atomicathletic.com/whatsnew/default.asp?ArticleID=23
"Pressing Advice From Dr. Ken Leistner"
Until the early 1970’s, if you lifted weights and looked as if you lifted weights, strangers would most often ask the question, “ How much can you press?” As one of the three contested Olympic lifts and the one exercise that was done by every bodybuilder, athlete and casual trainee, the press, or as it is referred to today, much to my chagrin, the “overhead” press was considered to be the standard of strength. Prior to its termination from Olympic lifting competition in 1972, the popularity of the bench press and the sport of powerlifting had already reduced the use of this very productive movement. By the mid-seventies, “How much can you bench press?” became the measuring stick of one’s power. My views coincide with many others, primarily “old timers”, strength coaches, and Olympic lifters. The press is a “better” exercise than the bench press; the range of motion is greater, there is greater work for a larger number of muscles with a concomitant increase in the level of intensity, and one has to exert more energy balancing oneself and the barbell during its execution. I cast no aspersions on those that specialize in the bench press or enjoy doing it, as I respect strength in all of its various forms. However, the press has become a forgotten and underrated exercise, even among strength athletes.
In my opinion, there are but a few effective movements one can do to increase their pressing ability and only a few are needed. One must press of course, but the prudent inclusion of the push press, dumbbell press, and sixty to seventy degree incline press are valuable assistance movements. For those who like to train two times per week, the following can be done as the “pressing part” of the workout:
Day One
(Barbell) Press^
A pulling movement of choice
70 Degree Incline Press
Day Two
Push Press
A pulling movement of choice
Dumbbell Press*
^ Alternate with Push Press every other week
* Both arms press simultaneously, and with palms facing each other.
I am a “freak” for training equipment and believe that one will do best if they are excited by the “stuff” they lift with. Use a flexible Olympic bar for all overhead movements. You will notice a difference and receive maximum enjoyment from your training. I switch between the Leoko Olympic Bar with Sensitive Rotation and Bob Karhan’s LA Super Olympic Bar. Many Olympic lifters used to utilize the steep inclined press and Bill Starr was the one who actually showed me this exercise in the York Gym on Ridge Avenue in 1968. This will allow one to press heavy and hard, yet “save” the low back from the stress that overhead work can place upon it. A sturdy and safe adjustable incline bench is a must. We have one made by Mike Adolfson, at Reflex Fitness, that is fully adjustable for angle and bomb proof. I use dumbbells that make the pressing movement (and all others) quite difficult. These are handmade from a solid block of iron with inch and one half diameter handles that are not exactly round, but “grooved”. There is a balance issue involved and it makes the sixty pounders feel like nineties! That they are longer than a standard dumbbell just adds to the pleasure of completing a successful set. Atomic Athletic’s own blacksmith provided these and though it is a special order item, it’s the one thing in my garage that I am emotionally attached to and would not give up.
Stress overhead work for overall body power. I believe with the inclusion of skill work in the bench press and after a period of press specialization, the typical trainee will find that their benching strength has increased significantly. To be a “strong person” one has to be able to put weights up overhead, pull well off of the floor, and squat. Start giving preference to the press today and get the first of these three covered!
"Pressing Advice From Dr. Ken Leistner"
Until the early 1970’s, if you lifted weights and looked as if you lifted weights, strangers would most often ask the question, “ How much can you press?” As one of the three contested Olympic lifts and the one exercise that was done by every bodybuilder, athlete and casual trainee, the press, or as it is referred to today, much to my chagrin, the “overhead” press was considered to be the standard of strength. Prior to its termination from Olympic lifting competition in 1972, the popularity of the bench press and the sport of powerlifting had already reduced the use of this very productive movement. By the mid-seventies, “How much can you bench press?” became the measuring stick of one’s power. My views coincide with many others, primarily “old timers”, strength coaches, and Olympic lifters. The press is a “better” exercise than the bench press; the range of motion is greater, there is greater work for a larger number of muscles with a concomitant increase in the level of intensity, and one has to exert more energy balancing oneself and the barbell during its execution. I cast no aspersions on those that specialize in the bench press or enjoy doing it, as I respect strength in all of its various forms. However, the press has become a forgotten and underrated exercise, even among strength athletes.
In my opinion, there are but a few effective movements one can do to increase their pressing ability and only a few are needed. One must press of course, but the prudent inclusion of the push press, dumbbell press, and sixty to seventy degree incline press are valuable assistance movements. For those who like to train two times per week, the following can be done as the “pressing part” of the workout:
Day One
(Barbell) Press^
A pulling movement of choice
70 Degree Incline Press
Day Two
Push Press
A pulling movement of choice
Dumbbell Press*
^ Alternate with Push Press every other week
* Both arms press simultaneously, and with palms facing each other.
I am a “freak” for training equipment and believe that one will do best if they are excited by the “stuff” they lift with. Use a flexible Olympic bar for all overhead movements. You will notice a difference and receive maximum enjoyment from your training. I switch between the Leoko Olympic Bar with Sensitive Rotation and Bob Karhan’s LA Super Olympic Bar. Many Olympic lifters used to utilize the steep inclined press and Bill Starr was the one who actually showed me this exercise in the York Gym on Ridge Avenue in 1968. This will allow one to press heavy and hard, yet “save” the low back from the stress that overhead work can place upon it. A sturdy and safe adjustable incline bench is a must. We have one made by Mike Adolfson, at Reflex Fitness, that is fully adjustable for angle and bomb proof. I use dumbbells that make the pressing movement (and all others) quite difficult. These are handmade from a solid block of iron with inch and one half diameter handles that are not exactly round, but “grooved”. There is a balance issue involved and it makes the sixty pounders feel like nineties! That they are longer than a standard dumbbell just adds to the pleasure of completing a successful set. Atomic Athletic’s own blacksmith provided these and though it is a special order item, it’s the one thing in my garage that I am emotionally attached to and would not give up.
Stress overhead work for overall body power. I believe with the inclusion of skill work in the bench press and after a period of press specialization, the typical trainee will find that their benching strength has increased significantly. To be a “strong person” one has to be able to put weights up overhead, pull well off of the floor, and squat. Start giving preference to the press today and get the first of these three covered!
