I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.
Enjoy.
The lost art of overhead pressing
Charles Poliquin takes a quick look at Overhead Pressing and suggests a 12 week program for its use. Having only recently tried a couple of sets myself, I personally can see a bit more overhead work going on. Unfortunately the low roof means that this will be seated only, but that's still a good start.There were a couple of ratios mentioned in the article, and after Alberto got everyone going with the Achieving Structural Balance piece, I can see a similar thing happening here. They are :
1. The ratio between seated dumbbell overhead presses and the bench press It should be that the weight done for 8 reps on each dumbbell represents 29% of the close-grip bench press measure. In other words, a man able to close-grip bench about 220 pounds for a single would use a pair of 65's for 8 reps in the seated dumbbell overhead presses.
2. The ratio between the behind-the-neck press and the bench press The weight for a 1 RM behind-the-neck press from a seated position should represent 66% of the weight used for a 1 RM in the close-grip bench press. That load is lifted from a dead-stop position with the bar resting on the traps, not from a weight handed off in the lock-out position.