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Bench vs OHP for Athletes/Strength
Posted on 1/24/20 at 12:35 pm
Posted on 1/24/20 at 12:35 pm
Didn’t want to derail straights thread too badly.
I want to discuss what would be the best value for strength sports such as football. IMO bench is more functional as it’s not really the pressing that helps the most but the force on the bracing muscles of the lats and chest. You can simply bench more than OHP.
I want to discuss what would be the best value for strength sports such as football. IMO bench is more functional as it’s not really the pressing that helps the most but the force on the bracing muscles of the lats and chest. You can simply bench more than OHP.
2
Posted on 1/24/20 at 1:06 pm to Hu_Flung_Pu
I tend more towards OHP. Shoulder strength tends to be more transferable than chest as the primary mover.
Also, for OHP, you need core, lat and leg tightness if you're doing it right. Push presses might be even more preferable to OHP or bench, IMO.
Edit: the bracing in OHP is going to transfer much better to athletic performance than bench bracing, INO. Standing stuff is always better.
Offense or defensive line might be the best place for bench because it's close to the punch movement that's really important.
Also, for OHP, you need core, lat and leg tightness if you're doing it right. Push presses might be even more preferable to OHP or bench, IMO.
Edit: the bracing in OHP is going to transfer much better to athletic performance than bench bracing, INO. Standing stuff is always better.
Offense or defensive line might be the best place for bench because it's close to the punch movement that's really important.
This post was edited on 1/24/20 at 1:09 pm
Posted on 1/24/20 at 1:19 pm to Rep520
quote:
Also, for OHP, you need core, lat and leg tightness if you're doing it right. Push presses might be even more preferable to OHP or bench, IMO.
I agree
OHP, a strict press or a jerk involves way more to be engaged and fire.
Posted on 1/24/20 at 1:38 pm to Rep520
quote:
Also, for OHP, you need core, lat and leg tightness if you're doing it right.
Which you need more on a heavy bench.
quote:
the bracing in OHP is going to transfer much better to athletic performance than bench bracing, INO. Standing stuff is always better.
At what point are you bracing from above your head? Everything is in front or slightly elevated. The chest holds and the lats hold. I'd even say an inclined bench is the best as the angle seems more of the way a lineman follows.
You get your vertical bracing from front and back squats.
This post was edited on 1/24/20 at 1:46 pm
Posted on 1/24/20 at 1:49 pm to Hu_Flung_Pu
quote:
Which you need more on a heavy bench.
I'd disagree. You need as much as you can get, and generally, it's easier to achieve lying vs standing.
quote:
At what point are you bracing from above your head? Everything is in front. The chest holds and the lats hold.
I'm not sure I understand your question here. Glutes, core and shoulder girdle are super important as the bar gets overhead.
quote:
You get your vertical bracing from front and back squats.
True, but for general athletic performance, I don't see the point of horizontal bracing. I'd pretty exclusively work an athlete in a standing position. Not too many athletes regularly need to produce force from a position lying on their back in a sport.
So, why not try to have as much of the work specific to the sport movement pattern?
Posted on 1/24/20 at 1:57 pm to Rep520
quote:
I don't see the point of horizontal bracing.
Ever get hit or had to push someone off you?
quote:
m not sure I understand your question here. Glutes, core and shoulder girdle are super important as the bar gets overhead.
Glutes and core are better worked from a front squat or back squat than an OHP.
Bench press overloads the stabilizers not on the bench (Lats, shoulders, arms, chest) and forces stabilization of the core, glute, and legs or there is no stabil platform.
This post was edited on 1/24/20 at 1:58 pm
Posted on 1/24/20 at 2:10 pm to Hu_Flung_Pu
For me it's less a bracing issue, although I believe ohp takes more bracing than bench, and more about transfer of power through velocity.
To me bench is more about being able to get in the correct position and pull the shoulder blades in.
Most field movements are at more of an incline then either. Also ohp strength transfers easily to bench, not the other way around usually.
To me bench is more about being able to get in the correct position and pull the shoulder blades in.
Most field movements are at more of an incline then either. Also ohp strength transfers easily to bench, not the other way around usually.
Posted on 1/24/20 at 2:11 pm to Hu_Flung_Pu
I MIGHT even further argue that it almost doesn't matter in sports as it is likely agreeable to get generally strong and then practice on learning mechanics and remaining fast. That the difference in OHP vs Bench is likely small even if one is better than the other.
Nobody is going to tell Tom Brady he needs to start benching 315 or pressing 225.
Nobody is going to tell Tom Brady he needs to start benching 315 or pressing 225.
Posted on 1/24/20 at 2:15 pm to lsu777
quote:
I believe ohp takes more bracing than bench
I think we are all on different pages. I am on magnitude on each muscle while I believe y'all are speaking in the amount of muscles that distribute the load.
Posted on 1/24/20 at 2:15 pm to Hu_Flung_Pu
quote:
Ever get hit or had to push someone off you?
I'd argue purely for bracing, vertical still matters more in those scenarios. I do think, as my first post said, for football lineman, the close grip bench is very important.
quote:
Glutes and core are better worked from a front squat or back squat than an OHP.
Bench press overloads the stabilizers not on the bench
I don't disagree squats work glutes better, but there are things that work lats better than bench.
This is sort of based in the idea that we're limited to only one upper pushing exercise. I would go OHP there. In reality, a combo of bench and OHP is best.
Posted on 1/24/20 at 3:33 pm to Rep520
quote:
I don't disagree squats work glutes better, but there are things that work lats better than bench.
Right. But bracing from the front requires a contraction from the chest and a brace from the lats. I just don't see how if one option for upper would be the OHP. An Inclined bench or a less exaggerated powerlifting bench would work the shoulders, lats, chest, arms, and core while the OHP only works the arms, shoulders, core, and lats. I know both work more of the lower but again, squats already do this and all the bracing you have for an OHP are submaximal to a squat brace and muscle activation.
and having both is ideal but if I had to choose one it would be bench.
This post was edited on 1/24/20 at 3:35 pm
Posted on 1/24/20 at 3:35 pm to Hu_Flung_Pu
In football your points of contact/resistance are at multiple angles/points. Why even bench press at all? ;)
Posted on 1/24/20 at 4:05 pm to SabiDojo
You better be playing tonight and you don’t know anything you body weight weirdo: )
This post was edited on 1/24/20 at 4:07 pm
Posted on 1/24/20 at 4:08 pm to Hu_Flung_Pu
Posted on 1/25/20 at 3:41 am to Hu_Flung_Pu
I would say OHP, but I honestly don’t think either translate to football very well.
Every day functionality is OHP and military is for sure OHP.
Football, depending on position of course, relies heavily on explosive lower body power.
Every day functionality is OHP and military is for sure OHP.
Football, depending on position of course, relies heavily on explosive lower body power.
Posted on 1/25/20 at 10:40 am to SulphursFinest
I think it does. Without training in general the upper body, the upper body will be the weak spot in contact sports. I believe bench provides greater CNS training, larger muscles used, more muscles used in the upper body, and more weight.
I’m still not sure what functionality OHP provides on a day to day that can’t be done with any general training.
I’m still not sure what functionality OHP provides on a day to day that can’t be done with any general training.
Posted on 1/26/20 at 7:13 pm to Hu_Flung_Pu
I don’t know man, I feel like a rarely use my chest in every day activity. When I work over head or even just hold something by my side walking, I’m feeling it in my shoulders.
Bench Press, to me, is a brag workout. “ How much can you bench?” is a staple for everyone who lifts.
I do bench press, but for strictly functionality I’m picking OHP. Bench press is only useful if you’re working under your car and the car falls on you.
Bench Press, to me, is a brag workout. “ How much can you bench?” is a staple for everyone who lifts.
I do bench press, but for strictly functionality I’m picking OHP. Bench press is only useful if you’re working under your car and the car falls on you.
Posted on 1/26/20 at 9:07 pm to SulphursFinest
Well this thread is about athletes and such. I agree in everyday helpfulness OHP would be better and have dips for chest.
And my “day to day” was out of context. I meant in practice and such for athletes. Forgot to specify.
And my “day to day” was out of context. I meant in practice and such for athletes. Forgot to specify.
This post was edited on 1/26/20 at 9:08 pm
Posted on 1/27/20 at 3:19 pm to Hu_Flung_Pu
Okay I missed that, yeah I think I would side with Bench Press for sport, especially in a contact sport like football.
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