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CrossFit Skills – The Pushing Edge (week 2)

Posted 2nd September 2014 by Josh Schouten

In week 1 we played around with a 1RM bench press and we tested the structual balance of the internal and external rotators of the shoulder.  This week we will use this information to test your overhead pressing (OHP) strength.  You may have noticed that the new CFH Levels have been released, and a number of the weightlifting movements have been calculated on percentages. In the spreadsheet for the CFH levels, everything is based on the back squat weights.

Back Squat = 100%

Front Squat = 85%

Power Clean = 66%

Power Snatch = 51%

Dip = 73% (including body weight)

Bi-Acromial Incline Press = 57%

Chin-up = 54%

Strict OH Press = 41%

Seated DB OH Press (per DB) = 18.3%

Bi-Acromial Bench Press = 63%

Push-Press = 62%

 

Now that you know your 1RM bench press (week 1) we can estimate the weight you should be able to lift for the following exercise:

 

Bi-Acromial Bench Press = 100%

External Rotator 8RM = 9.8%

Internal Rotator 8RM =10.6%

Supinated Chin-up = 87%

Bi-Acromial Incline Press = 91%

Seated Scott Ez-bar Curl = 46%

Standing Reverse Curl = 35%

Press Behind the Neck = 66%

Dip = 117%

Strict OH Press = 66%

Seated DB OHP (per DB) = 29%

Failing to achieve these estimates can point to a weakness, a structural imbalance, in certain muscle groups.

Focusing too much on your bench press can have a negative impact on your overhead pressing. The “everydays a bench day” attitude of the average gym goer can chronically shorten the subscapularis, a rotator cuff muscle that internally rotates the shoulder, and can increase the risk of shoulder injury.
There is a correlation between shoulder pain and a lack of overhead pressing strength. The optimal strength ratio of the seated dumbbell overhead press to the bench press is 29%, meaning that if you can close-grip bench press 100kg, you should be able to OHP a pair of 29kg dumbbells for 8 reps. Assuming you are structurally balanced.

OHP is a multi-joint exercise that develops the deltoids, trapezius, and triceps in a way that transfers to sports. If your deltoids are weak and overhead press strength is poor, it reciprocally inhibits the strength of your upper body to pull when in a hanging position. Yes that’s correct, your OHP strength has a direct impact on your chin-ups.

Overhead presses can prevent shoulder injuries, assuming there is not already a dysfunction. The OHP is also a great exercise to strengthen the core. The OHP is a great predictor of weakness in the lower back, hence it can be used to help develop the muscles of the trunk that are involved in stabilisation.

This week we are going to start looking at your overhead press (OHP). A Norwegian study compared a seated and standing barbell OHP with a seated and standing dumbbell OHP.The 1-RM strength for standing dumbbells was ∼7% lower than standing barbell and ∼10% lower than seated dumbbells. In conclusion, the exercise with the greatest stability requirement (standing and dumbbells) demonstrated the highest neuromuscular activity of the deltoid muscles, although this was the exercise with the lowest 1-RM strength. The conclusions from the study were:

  • – An overhead press performed standing versus seated requires more stability.
  • – An overhead press performed standing versus seated results in a lower 1RM.
  • – The majority of overhead pressing exercises requiring the greatest stability (standing and/or with dumbbells) demonstrated greater neuromuscular activity in the deltoid muscles as compared to exercises performed seated and/or with a barbell.
  • – The standing barbell press activates the biceps and triceps brachii to a greater extent than the seated barbell press and either the seated or standing dumbbell press

Some of these movements are not CrossFit movements. But they are valuable movements we can use to help improve your upper body strength. We will also so you some tricks to determine what your weaknesses are and small alterations you can use to target these weaknesses with the following exercises.

 

  1. A. Seated 2xDB OHP, 4 x 6-8, 30×0, :90 (start light and work towards you 8RM calculation from week1)
  3. B-1 Standing BB Military Press, 3 x 6-8, 40×0, :60
  4. B-2 Wide Grip Pull-ups*, 3x 6-8, 40×0, :60
  6. C-1 Standing L-Lateral Raise, 3 x 10-12, 3020, :60
  7. C-2 Standing B/O Lateral Raise, 3 x 10-12, 21×0, :60
  9. D-1 Standing BB Reverse Curl 3 x 8-10 3110, :45
  10. D-2 Decline DB Triceps Extension 3 x 8-10, 3110, :45

 

* If you cannot perform 6-8 pull-ups you can do 2-3reps eccentric wide grip pull-ups.