Optimized for use with the Beyond the Whiteboard App, the Overhead Press and Upper Body cycle from Westside Barbell can help any athlete looking to increase upper body strength and muscle mass. Across 8 weeks, this program couples overhead press sequences with proper accessory exercise selection and volume, ensuring the athlete is progressing consistently and ultimately maximizing their gains.
As Louie Simmons once said, “If you want to have world class pressing power and be competitive in your sport, it is imperative that you take your shoulder training seriously.” While some coaches and trainers worry that heavy overhead pressing or direct shoulder work can increase the likelihood of injury, Louie always saw this as a myth. Instead, he believed that properly strengthening the muscles surrounding the shoulder joint greatly reduces the likelihood of a shoulder injury, and actually increases the resiliency of an athlete if injury occurs. Having strong shoulders will not only make someone a better bench presser, overhead presser, and strength athlete, but will also deliver its own rewards in everyday life.
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
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