Overhead Press & Upper Body
An 8-week program intended for athletes wanting to increase their overhead and upper body strength and increase upper body muscle mass.
After purchasing this program you will receive an e-book via email. You can also plan the program to your personal calendar in btwb.E-Book Preview
About This Program
Whether you are a powerlifter, a strongman, a CrossFit competitor, or an athlete, having strong and healthy shoulders is necessary to fully realize your athletic potential. Many athletes avoid heavy or strenuous shoulder exercises for a variety of reasons. Coaches and trainers often worry that heavy overhead pressing or direct shoulder work increases the likelihood of injury, fearing sport performance will decrease due to overuse of the shoulder joint.
As it goes with many fears surrounding strength training, this myth is perpetuated by those who do not fully understand barbell strength training. As a matter of fact, properly strengthening the muscles surrounding the shoulder joint will greatly reduce the likelihood of a shoulder injury, and will increase the resiliency of an athlete if injury occurs. When you are on the quest to become the strongest athlete you can possibly be, you must leave no stone unturned in your training. Having strong shoulders will not only make you a better bench presser, overhead presser, and strength athlete, you will also have healthier, more resilient shoulders.
What is covered?
Featuring properly sequences overhead press exercise variations coupled with proper accessory exercise selection and volume, this program ensures you are training your upper body as optimally as possible.
What are the expected results?
Expected training outcomes include increased overhead press strength, bench press strength, and upper body muscle mass.
The btwb App
Developed in 2008, btwb (beyond the whiteboard) is the GOAT of results-driven training solutions. We use your actual data to analyze your results and catapult your growth. For over a decade, BTWB has been the premier workout tracker for the functional fitness community. Our secret sauce lies in taking users’ logged results and providing in-depth analysis and feedback so they can train harder, better, and more informed. By tracking and analyzing users’ fitness journeys, we are able to provide them with numbers that show true, tangible progress. In addition to accessing the program through the BTWB app, you can also check out our other programs, view movement demos, earn badges, utilize our premier tracking system, interact with the community, and more. It contains everything you need to plan, log and analyze your results all in one place to help you take your fitness to the next level.
Band Front Raises, 5 x 20-30 reps
KB Skullcrusher, 4 x 10-12 reps
One Arm DB Press, 3 x 20-25 reps
Band Lateral Raises, 4 x 20-30 reps
Max Effort - Upper Body
Push Press, work up to a top set of 5
Barbell Rows, 5 x 5 reps
Skullcrushers, 4 x 12 reps
Pull-ups, 5 x 12 reps
DB Bicep Curls 4 x 10-12 reps
DB Lateral Raises, 3 x 15 reps
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