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>why would I want to work specific muscles As a beginner, you would not. You want to work the whole system, and to do that, you only need a handful of compound
by VoodooJuJu 4y ago
>why would I want to work specific muscles
As a beginner, you would not. You want to work the whole system, and to do that, you only need a handful of compound movements: squat, deadlift, and overhead press.
Once you slow down in progress on these bigger compounds, that's when you would want to start doing more targeted or more specific assistance exercises, in addition to the compounds.
Starting Strength is a good enough book to learn this stuff. Read it and beware advice on the subject of fitness, for every nerd, bro, and their brother gets a kick out of speaking with authority on this stuff, even if they don't know what they're talking about - just go straight to a reliable source: Starting Strength. It's become a meme, but it's good enough.
- riantogo 4y agoHow about bench press?
- GoatOfAplomb 4y agoYou could do bench press instead of overhead press. They have a fair amount of overlap. Some beginning strength programs alternate between them.
- spoiler 4y agoPlease don't spread out incorrect fitness advice, as it can lead to injury. Disclaimer: I'm not a fitness expert either, just train regularly. So, verify anything I (or anyone else) tells you. They work different muscles. OHP/MP mainly works the delt, while the BP targets vrious parts of the pecs (depending on incline). Also grip width can change the balance between triceps/pec activation during BP
- einburger 4y agoRecreational power-lifter here. OHP gains certainly do carry over to bench press though. You can treat bench press as a "heavy" day lift and then use overhead press as a lighter pressing variation (but still go heavy) because there's enough overlap that it'll help your bench but different enough to where going heavy on overhead doesn't impact your bench press recovery. Example: Monday: 5 sets 5 reps of bench press. Wednesday: 3 sets 5 reps of overhead press. Friday: 1 set 5 reps bench press (trying to get as many reps as you can with good form, and increase the weight for next week depending on how many reps you went past 5) Another way I've seen it done is something like this A B style workout: Week A: Monday - bench Wednesday - OHP Friday - bench Week B: Monday - OHP Wednesday - bench Friday - OHP One really good source of info for powerlfiting / strength programming on youtube is Alex Bromely
- hiAndrewQuinn 4y agoBench is great. Probably best not to do it the same day as overhead. My program is structured around the compound movements forming the Cartesian product of {horizontal, vertical, leg} × {push, pull}; bench press is a horizontal push in this arena. Overhead press would be a vertical push, and squat would be a leg push.