Barbell Overhead Press Variation (2024)

Spirit198 said:

What variation of overhead press do you use?
Millitary Press or Behind Neck Press ( if your shoulder can handle it) which is better pressing movement?
What grip width and elbow position (front middle or back im BNP) do you use?
Differences in muscle activation between two variations (which is better for deltoids).
What do you think works best for this exercise high volume/high intensity
high volume /low intensity
low volume/high intensity
I get used to BNP my shoulders can handle it, i think its best to go heavy on one day and another do lighter high volume i found it good with high volume high intensity too for some period doing 10x5 (10 sec between reps rest weight on back, 1 minute between sets rest weight on rack) don't know the precentage of 1 rm buth i think is around 80%+ because of short brakes and starting from dead position ( back) and that rep set scheme is usualy done at 70%, last few set are hard to doe it when fatigue kicks in heavy but i reach failure on 49 or 50 reps ( hard grinding reps for few seconds) adds were 1 kg per workout and was able to do same number of repetitions.

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Standard military press. Low volume, high intensity. 3x3, 3x5, 5x5 at most. IMO, one of the best exercise for upper body strength and hypertrophy.
If I want to add more volume, I do it with dumbbell overhead press, with schemes like 8x6, 10x5 etc.

I use both, for different purposes.

Jerk accessory: press / push press

Snatch accessory: Klokov press / SG BTN push press

I like the standard overhead press. I also use bands with it. When talking of overhead I also really enjoy the behind the neck press, it's my desert island wellbeing press. I also do incline bench and flat bench.

With the overhead presses I never use legs as in push press or jerk. I don't have a problem getting the bar off my shoulders, front or back.

From front I like a narrower grip than from behind. Front is like pinkies on the powerlifting rings or a bit narrower, behind is forefingers on the rings like max legal bench press width.

When it comes to overhead press I like to start tucked but flare my elbows.

I feel the behind the neck press is the overall best deltoid builder.

I like triples the best for building strength regardless of intensity. As an accessory I do five to eight reps. The behind the neck press is basically a rehab exercise for me and I like doing it often even if it's not the main course.

Spirit198 said:

What variation of overhead press do you use?

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The standing kind.

Spirit198 said:

Millitary Press or Behind Neck Press ( if your shoulder can handle it) which is better pressing movement?

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See Also

Barbell - Behind the head barbell pressBarbell - landmine press vs bench pressKettlebell - KB Push Press vs Military PressThe 2 Most Common Military Press Mistakes (and How to Fix Them) | StrongFirst

Neither. It depends, both on goal and on the user. Also, I rarely use military press (press with feet together). At least, that's what military press used to mean - pressing as if from the position of attention.

Spirit198 said:

What grip width and elbow position (front middle or back im BNP) do you use?

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Grip width is determined by elbows. You want your fists to more or less stay over your elbows. There are reasons to do otherwise, but that's my general rule. Narrower grip means your elbows are going to more in front of you, wider grip means your elbows are going to be more out. Behind the neck press the grip width is largely determined by shoulder flexibility.

Spirit198 said:

Differences in muscle activation between two variations (which is better for deltoids).

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I don't care about muscle activation. I've seen good shoulder development with the regular overhead press, but lots of people love the behind the neck press. It is less "which one" and more "which one do I see the best gains with."

Spirit198 said:

What do you think works best for this exercise high volume/high intensity
high volume /low intensity
low volume/high intensity

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Yes. Both. Use a range of volumes and intensities throughout your lifting depending on your current goals, other training, and what you've done immediately prior.

Another fun variant:

Behind the neck drop snatch + isometric hold

Antti said:

I also use bands with it.

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Yeah this one is great.

Spirit198 said:

What variation of overhead press do you use?

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See Also

Heads Up! The Neck Position in Kettlebell Swings and Snatches | StrongFirst

I like a few overhead but mainly use the military press. Power snatch, clean and jerk or push jerk, and push press are all really good. I like to do waiter walks with kettlebells and the seesaw press is good too. Any volume works but the simplest is to just refer to Easy Strength. I believe I read not too long ago that Dan John said if he could rewrite Easy Strength it would be 3x3.

Luis T. Gonzalez said:

I believe I read not too long ago that Dan John said if he could rewrite Easy Strength it would be 3x3.

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He has said that is to reduce the number of questions compared to all the questions he gets about the rep scheme, not because it is “better.”

John K said:

He has said that is to reduce the number of questions compared to all the questions he gets about the rep scheme, not because it is “better.”

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That could be but in the Omnibook in his list of “10 commandments” for summarizing easy strength he listed in there, “Three sets of three (Honestly, if I could do it all again, I would ONLY recommend this)”

Luis T. Gonzalez said:

That could be but in the Omnibook in his list of “10 commandments” for summarizing easy strength he listed in there, “Three sets of three (Honestly, if I could do it all again, I would ONLY recommend this)”

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Sure, but please see his recent post:

John K said:

Sure, but please see his recent post:

Anyone do Dan Johns "easy strength"

With time I've grown to appreciate the triples far more than fives. I'd do 3×3 every day if I were to do it now, regardless of the load. I just recover better. I personally am the most curious about @Dan John writing in the Omni Book that, if he could go back in time and change his sets of 5 to...

www.strongfirst.com

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So do you take 3x3 more as sarcasm? He gives other rep schemes in the book, says there is magic in doing doubles and triples. Then mentions the above statement. I have done PTTP before because it came with the Strongfirst barbell fundamental course. In that template it stated to do a 3x3 for any lift you put on maintenance once per week. So I always took that as the simplest way to get in 3 heavy sets without accumulating a bunch of fatigue.

Luis T. Gonzalez said:

So do you take 3x3 more as sarcasm? He gives other rep schemes in the book, says there is magic in doing doubles and triples. Then mentions the above statement. I have done PTTP before because it came with the Strongfirst barbell fundamental course. In that template it stated to do a 3x3 for any lift you put on maintenance once per week. So I always took that as the simplest way to get in 3 heavy sets without accumulating a bunch of fatigue.

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Not sarcasm but frustration. It would be so much simpler - as in less questions asked or confusion - of instead of the rotating rep schemes he had just said 3x3. 3x3 would still be effective, but not better, just lead to less questions. That was my understanding.

I also don't see that as calling into question other things he's said, or about the effectiveness of doulbes and triples. But I do not think - based on listening to him and reading that post linked above - that he thinks 3x3 is BETTER than the original format.

But hey I'm not Dan, I may totally be misunderstanding him and be the reason he gets frustrated.

John K said:

Not sarcasm but frustration. It would be so much simpler - as in less questions asked or confusion - of instead of the rotating rep schemes he had just said 3x3. 3x3 would still be effective, but not better, just lead to less questions. That was my understanding.

I also don't see that as calling into question other things he's said, or about the effectiveness of doulbes and triples. But I do not think - based on listening to him and reading that post linked above - that he thinks 3x3 is BETTER than the original format.

But hey I'm not Dan, I may totally be misunderstanding him and be the reason he gets frustrated.

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I may be now as well, haha

Spirit198 said:

What variation of overhead press do you use?

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I love log press. But usually train axle or barbell too.
Right now I'm doing strict axle followed by pin presses from eye level. Lockout is my problem point I'm focusing on right now.
Pre meet I do practice push press. If I show up trying to strict press i'm handicapping myself for no reason. I can't afford that.

Spirit198 said:

Millitary Press or Behind Neck Press ( if your shoulder can handle it) which is better pressing movement?

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I've never done BTN presses.

Spirit198 said:

Differences in muscle activation between two variations (which is better for deltoids).

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Are deltoids an issue? Have you considered isolation movements to address them?

Spirit198 said:

What do you think works best for this exercise high volume/high intensity
high volume /low intensity
low volume/high intensity

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You need it all. Like every other lift you need to build up a base of work capacity, hypertrophy, and coordination in the lift to have a high peak. Although High Volume and High Intensity is kind of a paradox. If you can do high volume in a lift, you aren't doing high intensity.

Spirit198 said:

get used to BNP my shoulders can handle it, i think its best to go heavy on one day and another do lighter high volume i found it good with high volume high intensity too

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This is a good way to build frequency with the lift. I would say if you want to add a third day, go 50% of your heavy day and do 3/6 but focus on speed. Bands are good for this too since it will help keep the resistance so you aren't just throwing the bar up from the rack and not really having to push through the whole lift.

Spirit198 said:

10 sec between reps rest weight on back, 1 minute between sets rest weight on rack)

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Its a good idea to rest long enough to be able to do the next set. 1 minute is too short. You are fatiguing yourself and limiting the intensity level you can maintain. Unless you are focusing on building work capacity as the goal of the lift.