Someone suggest an Overhead press workout for this poor young lad?

[the People's Champ]

I would like to work on my overhead pressing. benching is not really one of my favorite exercises, but I do love to do standing militarys. could someone hook up a routine, or at least suggest where I could start, and what muscle groups I would need to strengthen?

this is what I did for my first ohp day

standing military 5x5
bench 5x5
weighted dips 4x7
flys 4x5(I can't totally neglect my chest)

I started with standing military so I can concentrate more on pressing overhead, and lifting the most that I could, instead of expending all of my energy on bench. fter that though, my bench did suffer. thoughts? suggestions?

 

[the People's Champ]

22 views, yet no replies? oh well, I will see how the workout posted above does me.

 

[Zander1983]

My once-a-week pressing workout:

Power jerk
Push press
Bench press (and different variations)
Close-grip bench press

All 5 x 5-6.

 

[gymtime]

Not sure I understand what you mean. What is an overhead press routine? Are you asking for a specific mil press type excercise? Or are you asking for a shoulder routine?

 

[b fold the truth]

Well...my Monday workout goes like this:

Overhead Press, alternate log and thick bar, jerks mostly
5x5, 5x3, 5x1, or a reverse pyramid...cycling intensity and weights

Board Press (1-4 boards...I choose one)
5, 3, 1 (I use all three rep ranges for a total of about 5 sets)

Lying Dbell Tric Exts
4-6 sets of 7-10 reps..light work...volume only.

Chins
2-4 sets

Face Pulls
2-3 sets

Biceps (pick and choose)

My overhead press takes about 20-25 minutes to set up, warm up and complete. From there...I usually only rest between 20-90 seconds between sets...I move FAST from there on.

B True

 

[Debaser]

Remove the flyes. You're already doing 9 big movement sets for chest, the flyes would be utterly worthless--probably harmful to your recovery and shoulders.

This would be higher volume that I'd recommend, but lower than you have now:

(these are worksets only)

Incline bench: 2 x 8
Dips: 2 x 6
Overhead Press: 3 x 8

 

[the People's Champ]

Or are you asking for a shoulder routine?

not a shoulder routine, but a routine that will shoot my overhead press numbers throught the roof. some people want a big bench, I want a big overhead press. I would be content if I could press my bodyweight over my head a couple of times.