The Overhead Press (OHP) is a profoundly humbling yet highly valuable exercise for overall upper body development, a benefit often unrecognized by many lifters, according to NCAA Division 1 strength and conditioning coach Will Ratelle. In a recent social media post, Ratelle asserted, > "The OHP will build your horizontal pressing greater than the bench press will build your strength in pressing overhead." This statement challenges conventional wisdom, highlighting the OHP's unique contribution to comprehensive strength.
Will Ratelle, a former All-American linebacker and a respected figure in collegiate athletics, currently serves as a strength and conditioning coach at the University of North Dakota. Through his platform, W2 Performance, he frequently shares insights on optimizing athletic performance and strength training methodologies, lending significant weight to his observations on lifting mechanics and benefits.
The Overhead Press, a foundational compound movement, is widely acknowledged for its ability to build robust shoulder strength, enhance core stability, and improve overall functional upper body power. Unlike isolated exercises, OHP engages multiple muscle groups simultaneously, including the deltoids, triceps, upper chest, and crucial stabilizing muscles of the core and back. This full-body engagement contributes to significant strength and size adaptations.
Ratelle's claim regarding OHP's superior impact on horizontal pressing stems from its development of synergistic muscle groups and overall upper body stability. Sources indicate that OHP strengthens the triceps and anterior deltoids, muscles critical for the lockout phase and initial drive in horizontal presses like the bench press. This comprehensive strengthening across different movement planes establishes a robust power base that positively influences various upper-body actions.
Conversely, while the bench press is a prime developer of horizontal pressing power, its contribution to direct overhead strength is less pronounced. The biomechanics of the bench press primarily target the chest, anterior deltoids, and triceps in a supine position, which differs significantly from the full-body stability and shoulder mobility required for effective overhead pressing. Therefore, focusing solely on the bench press may leave gaps in overhead strength and overall shoulder health.
Ultimately, Ratelle's perspective underscores the importance of incorporating the Overhead Press into training regimens for balanced and functional upper body development. Its capacity to build strength that translates across various pressing movements, including horizontal ones, positions it as a critical, albeit often overlooked, exercise for lifters aiming for comprehensive strength and long-term athletic health.