Wrist Position Bench Press vs. Overhead Press?

Asked by: Heather Jackson

Should wrists be straight during bench press?

Simply put, the safest and most effective way to bench press is to use a straight or locked wrist. When you bench press with bent wrists you’re creating an “energy leak” in the system, thereby reducing force output and making it that much harder on yourself to press the bar up away from your body.

Is OHP more important than bench press?

1 – Overhead Pressing is More Important Than Horizontal Pressing. Lying flat on a bench with full back support can allow you to move big weight, but the amount of things it does for the actual health of your muscles and joints pales in comparison to anything done overhead.

What should my overhead press be compared to my bench?

If you are an intermediate lifter, you should press at least 68.8 percent of your flat bench. As an advanced lifter, you should press 59.8 percent of your bench press, and if you are an elite lifter, your shoulder press should be at least 63.5 percent of your bench press.

Should you do overhead press on bench?

So one of this translates back to the bench press you are building your shoulders. And your chest. So you're gonna be able to get more explosive from the bottom part of the movement.

How should my wrists be when benching?

So, what position should the wrists be in while bench pressing? The wrists should be in a neutral position with the hands, wrist and forearm in-line and the load of the barbell stacked over the wrist. This position is attained through proper grip width, placement of the bar, and stabilization of the wrist joint.

How should I hold my wrists for bench press?

So one of the number one rules of benching is you want to keep your elbow underneath the bar at all times. So you can push more effectively.

Can I use the overhead press to replace the bench press?

Overhead press is not a substitute for benching. Dumbbell bench press, all the way. It builds great transferable strength, more so than barbell bench press IMHO.

Is overhead press enough for upper chest?

The overhead press does work the upper chest, but it doesn’t always do a great job of it. For instance, the flat barbell bench press works our upper chest twice as hard (study). To build a bigger upper chest, then, you may want to include some incline or close-grip bench pressing.

Why is OHP important?

Benefits of the overhead press



strength and size of the shoulder muscles. strength and size of the triceps muscles. strength and size of the trapezius muscle. strength in the core muscles, such as your obliques, transverse abdominal muscles, lower back, and spinal stabilizers, when performing the exercise while

Should I bench and OHP on same day?

A lot of people do both on the same day though, even as intermediate. Usually the first lift will be for intensity, and the second will be for volume. I’ve noticed in both novice and intermediate programs recommended in the SS community that press and bench are done on separate days.