Mastering Overhead Press Variations for Strongman and Powerlifting Success
Josh Hezza- Jan 30
- 8 min read
Updated: Apr 24
Mastering Overhead Press Variations for Strongman and Powerlifting Success
When it comes to pressing strength, specificity matters. If you're competing in strongman, you need to press logs, axles, and circus dumbbells. If you're a powerlifter, your bench press needs to be dialled in. That said, simply hammering away at competition movements isn't always the most effective way to get stronger.
No amount of banded pushdowns will fix a poor log press technique, and no amount of brute strength will make up for poor mechanics. Your event-specific training should remain a priority, but intelligent variation can accelerate progress, shore up weak links, and build a more resilient athlete.
In this article, we'll cover twelve highly effective overhead press variations split into two categories:
Mechanically Similar Movements (MSM) – variations that closely mimic competition movements while offering a new stimulus.
Alternative Variations – exercises that strengthen overhead pressing muscles through different angles or movement patterns.
We'll also discuss how to program these variations within a Conjugate framework, where, for strongman competitors, I prefer a 2:1 ratio of overhead to bench variations on Max Effort Upper days and placing an overhead movement after bench work on Dynamic Effort Upper days before any loading events. However, powerlifters will typically perform overhead pressing less frequently, incorporating it primarily as an assistance movement, an accessory lift, or even as a Max Effort movement during deload phases when reducing the overall stress on the bench press.
A well-structured pressing plan considers both the specificity required for competition success and the intelligent application of assistance work to build balanced, injury-resistant pressing mechanics. Let’s explore these variations in depth and discuss how to implement them effectively into your training.
Mechanically Similar Movements (MSM) for Overhead Strength (Mastering Overhead Press Variations for Strongman)
These movements share key mechanical characteristics with your competition lifts but allow you to target weak points, introduce new loading parameters, or train through a restricted range of motion.
1. Seated Chin-Height Press from a Dead Stop
This variation removes leg drive and creates a stricter press, forcing the shoulders and triceps to work harder without assistance from the lower body.
By eliminating momentum at the bottom, lifters develop better initial drive, improving overall power from the chest up.
It’s particularly useful for log press athletes who struggle to generate force at the start of the lift, as well as powerlifters looking to improve shoulder strength in their bench press.
How to Set It Up: Set a barbell or axle in a rack at chin height and press from a dead stop. Keep a tight core and drive through with explosive intent.
2. Push Press Against Bands
Accommodating resistance from bands forces you to push harder throughout the entire range of motion, which helps to build both speed and lockout strength.
This variation also overloads the triceps in the top half of the movement, an essential adaptation for strongman competitors and powerlifters who struggle to finish their lifts.
How to Set It Up: Attach bands to the floor and loop them over a barbell or axle. The bands should have mild tension at the bottom and increase significantly at lockout.
Key Benefit: Teaches explosive drive, especially for axle and log pressers who need to accelerate through the lift without stalling at the top.
3. Klokov Press
A snatch-grip, behind-the-neck press that enhances shoulder strength and mobility.
Strongly engages the upper back, improving scapular control and stability, which are crucial for overhead pressing.
How to Set It Up: Start with a snatch grip and press the barbell from the upper traps overhead with strict control.
Key Benefit: Excellent for athletes handling wide, unwieldy implements like logs or circus dumbbells.
4. Z Press
Seated on the floor, eliminating all lower-body involvement, making it an ultimate test of core and shoulder stability.
Identifies weak links in pressing ability, forcing the lifter to maintain balance and strict mechanics.
How to Set It Up: Sit on the floor with legs extended and press a barbell, axle, or dumbbells overhead without back support.
Key Benefit: Strengthens the midsection while reinforcing a clean overhead path and scapular stability.
5. Dicks Press
An old-school pressing variation designed to overload the triceps, particularly effective for improving lockout strength.
Unlike conventional presses, the movement stays tight to the body, minimising front delt involvement and maximising triceps engagement.
How to Set It Up: Use a close grip and press the barbell straight up, keeping elbows tucked and moving primarily through the triceps.
Key Benefit: Ideal for lifters who struggle with finishing presses at the top.
6. Axle or Log Strict Press
A competition-specific movement without leg drive, focusing purely on upper body pressing power.
Great for reinforcing technique under fatigue and building shoulder and triceps strength in strongman competitors.
How to Set It Up: Use a log or axle to press strictly without leg assistance, ensuring proper torso positioning.
Key Benefit: Builds overhead pressing endurance and strengthens stabilising muscles for real-world competition scenarios.
🆕 More Overhead Press Variations I Use in 2025
The best overhead variations are the ones that solve problems. Here are four I’m programming more and more this year, especially for strongman and off-season powerlifters.
1. Bamboo Bar Overhead Press (Oscillating Instability)
Why Use It: Forces shoulder control, teaches stacked joint alignment, and helps lifters slow down and feel the rep.
When to Use It: Perfect for off-season, rehab, or warm-ups on ME/DE days. Run for 2–3 sets of high-quality reps.
2. Single-Arm Circus Dumbbell Press (Band Assist or Dead Start)
Why Use It: Teaches the circus dumbbell movement pattern without needing full weight or full-size equipment.
When to Use It: In prep blocks where you need specificity but not full intensity. Band assist can be used to teach rhythm and stability.
3. Wide-Grip Dead-Stop Axle Press
Why Use It: Targets both shoulder positioning and triceps lockout—brutal in the best way.
When to Use It: As an ME movement or a strict triceps builder on upper days. Also great in bench deload weeks for powerlifters.
4. Overhead Press to Slow Negative (3–5 Second Eccentric)
Why Use It: Reinforces shoulder endurance, stabiliser control, and tempo under fatigue.
When to Use It: Use at the end of a session or during warm-up ramp-ups. 2–3 sets of 6–8 reps works well.
Alternative Overhead Variations for Pressing Power
These exercises may not directly mimic your competitive movements, but they build pressing strength through new angles, movement patterns, and muscular emphasis.
1. Cuban Press
Strengthens the rotator cuff and stabilises the shoulders, reducing injury risk.
Develops external rotation strength, helping maintain pressing mechanics.
How to Set It Up: Perform an external rotation, followed by an upright row and an overhead press in one fluid motion.
2. Overhead Barbell Tricep Extensions
A direct triceps builder in an overhead position.
Increases pressing endurance and lockout strength.
Reduces elbow stress compared to skull crushers.
How to Set It Up: Use a barbell or EZ curl bar, lower it behind the head, and extend back up.
3. High-Incline Smith Machine Press
Allows for heavy loading without stability demands.
Bridges the gap between flat bench and overhead pressing.
Provides constant tension on delts and triceps.
How to Set It Up: Adjust the Smith machine bench to a high incline (60-75 degrees), press explosively without arching excessively.
4. Landmine Press
Encourages scapular movement and shoulder stability.
Great for athletes with mobility restrictions.
Useful for unilateral pressing strength and core stability.
How to Set It Up: Secure the barbell in a landmine attachment, press with a single or both hands while keeping core tight.
5. Dumbbell Arnold Press
Strengthens the delts through a full range of motion.
The rotation challenges stability and control.
Beneficial for improving overhead mobility and hypertrophy.
How to Set It Up: Start with palms facing you, rotate outward and press overhead, controlling the eccentric phase.
6. Reverse Grip Overhead Press
Places the shoulders in a unique pressing position.
Reduces strain on the front delts.
Can be a game-changer for athletes dealing with shoulder pain.
How to Set It Up: Use a barbell or dumbbells with a supinated grip, press slowly to avoid wrist strain.
Programming Overhead Press Variations in a Conjugate System
Within the Conjugate framework, I prefer a 2:1 ratio of overhead to bench variations on Max Effort Upper Body days. Here’s how I structure it:
Max Effort Upper Body (ME UB) Day
Primary Press: Overhead variation (e.g., Seated Dead Stop Press, Push Press vs Bands)
Secondary Press: Bench variation (e.g., Close-Grip Floor Press)
Supplemental Work: Overhead accessories (e.g., Overhead Tricep Extensions, Cuban Presses)
Rotator Cuff & Upper Back Work
Dynamic Effort Upper Body (DE UB) Day
Speed Bench: 8-12 sets of dynamic pressing
Overhead Variation: Performed after speed bench (e.g., Z Press, Arnold Press)
Loading Event
Triceps & Shoulder Accessories: Higher rep work (e.g., High-Incline Smith Machine Press, Landmine Press)
Upper Back & Stability Work
For strongman athletes, pressing heavy overhead weekly is essential. This structure ensures constant exposure to overhead lifting while allowing enough variety to address weaknesses. Obviously as discussed this would be different for powerlifters.
🔍 Pressing Archetypes and How to Program for Them
Not every lifter misses presses for the same reason. After working with hundreds of athletes across strongman and powerlifting, I’ve found most fall into one of three overhead pressing archetypes. Spotting your type helps you pick smarter variations, train with more intent, and fix the actual problem—not just throw more volume at it.
🦵 The Leg-Drive Dominant Presser
The Problem: You’re powerful off the clean, but if you miss, it’s always at lockout.
The Fix: Focus on triceps and upper-back drive. Run:
Dead Stop Pressing (bar or axle)
Reverse Grip Overhead Press
Overhead Barbell Triceps ExtensionsThese build top-end strength without relying on leg drive to mask the weakness.
💪 The Pure Shoulder Presser
The Problem: Your strict press is solid, but under fatigue or in competition, you lack pop.
The Fix: You need speed and rhythm work. Run:
Push Press vs Bands
Log Press for Reps
Dynamic Effort Bench into Overhead Combo WorkFocus on power and intent over grindy reps—build press speed, not just strict capacity.
🧱 The Stable but Slow Presser
The Problem: Good mechanics, good setup… but everything moves like it's underwater.
The Fix: You’re strong enough, but slow. Add:
Dynamic Effort Overhead Days
Speed Variations with Chains or Bands
Z Press Variants with Intent CuesYou don’t need more volume—you need more velocity.
🔄 Identify your type. Programme accordingly. That’s how you build a top-tier press.
🚫 Don’t Do This: Common Overhead Programming Mistakes
Avoid these if you actually want to progress:
🟣 Using bands that are too heavy — For push presses and DE work, the band tension should add just enough to challenge—not kill—bar speed.
💺 Only pressing from clean every session — If you’re not using a rack to train strict or dead-stop overhead work, you’re leaving strength on the table.
🧠 No intent, just reps — Your overhead days need to be deliberate, not just "what’s left after bench."
Train Smart, Press Heavy, Dominate Your Competition
Effective pressing requires a mix of specificity, variation, and intelligent programming. You need to practice your competition lifts, but smart variations accelerate progress, eliminate weak points, and develop bulletproof shoulders.
By incorporating Mechanically Similar Movements (MSM) and Alternative Variations, you can build a stronger press without overloading your joints or stagnating.
Within the Conjugate framework, emphasising overhead pressing at a 2:1 ratio over bench work ensures constant development. The right variations, properly programmed, will lead to consistent progress in both strongman and powerlifting pressing.
If you're serious about taking your pressing to the next level, my coaching services offer individualised programming tailored to your needs. Whether you’re aiming for a record-breaking log press, a stronger axle, or just more explosive pressing power, my proven methods will get you there.
Ready to make serious progress? Click [HERE] to apply for coaching and let’s build your strongest press yet!
🗓️ Example 4-Week Overhead Press Movement Plan
Week | Max Effort Overhead | Overhead Accessory | Secondary Bench or Triceps |
1 | Seated Dead-Stop Axle Press | Arnold Press | Close-Grip Floor Press |
2 | Push Press vs Bands | Landmine Press | Incline Dumbbell Bench |
3 | Wide-Grip Dead-Stop Log Press | Overhead Triceps Extensions | Z-Press (lighter) |
4 | Strict Circus DB w/ Band Assist | Bamboo Bar Press | Reverse Band Bench Press |
Rotate variations smartly. Don’t chase novelty—chase progress.
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