How to alter PB1 for a press focus over bench?

Training Q&A [Moderated]
1

Hey guys, I hope all is well!

I decided to rerun powerbuilding 1 this week but with an overhead press focus. For the first day I subbed close grip bench press as my press for the day and OHP for my 2nd workout which I just finished. For the 3rd day of training I’m leaning towards swapping the programming between incline bench and seated press given that the press is my higher priority. For what it’s worth I don’t care about my flat bench press strength at all. I don’t compete, I just train for health and to get bigger and stronger within whatever rep range I’m training in.

2

I think that’d be fine. I’d still do some horizontal pressing to make sure that’s getting developed, but you could sub all (but one) pressing slots for pressing work and put the bench press in there in some fashion. My favorite vertical pressing movements:

  1. Press
  2. Seated press
  3. axle bar press
  4. football bar press
  5. pin press, shoulder level
  6. pin press, above forehead
  7. 2ct paused press @ eye level
  8. Press + chains
  9. DB press
  10. High incline press
  11. High incline close grip bench
  12. High incline 2ct paused bench
  13. high incline pin press All of those would work well :slight_smile:

-Jordan

1 Like
3

Thanks Jordan!