How to Get a Bigger Overhead Press for CrossFit
Getting a bigger overhead press for CrossFit is pretty simple. It's not easy, but it's simple. Let me explain.
I coach high level CrossFitters, and here's what you do.
Choose 2 or 3 days a week
Start by selecting 2 or 3 days a week where you're going to do at least two pressing movements.
In the off-season you can go for three days. In-season, two days is usually the best choice.
Primary movement + accessory on each day
On each of these days pick one primary overhead pressing movement. If you're only doing two days, use at least one barbell and one dumbbell movement to trigger stability.
If you're doing three days, you can add a bench or incline press. Primary movements come first in the session.
On overhead pressing days, skip upper body conditioning.
Add at least one pressing accessory. Always hit the triceps because they're critical for overhead pressing. You can also work weaker areas or add stabilizers like flies or face pulls.
Train in blocks
Work in blocks. Spend time in the 8 to 12 rep range building muscle and muscle endurance.
Then move to strength capacity with higher loads in the 5 to 7 rep range.
Finish with a higher output block in the 1 to 3 or 4 rep range.
That gives you 12 to 18 weeks of structured overhead training. For the complete program with everything laid out, grab the free PDF here: free 12-week overhead strength program PDF.
If overhead is your weakest point, one cycle may not be enough. Think months, not weeks.
Repeat what works
Once you finish a cycle and it worked, don't change a thing. Just do it again.
Don't get cute. Stick with whatever works and keep running it until it stops. That's how you actually get strong.
Key Takeaways
Pick 2 or 3 days per week. Do at least two pressing movements on those days.
Start with a primary overhead movement. Mix barbell and dumbbell for stability when doing two days.
Always include a triceps accessory. Add stabilizers or weak point work as needed.
Train in three blocks. 8-12 reps for muscle, 5-7 for strength capacity, then 1-4 reps for output.
Repeat the cycle. If it works, run it again. Think months if overhead is a big weakness.
Frequently Asked Questions
How many days should I overhead press?
Two days is usually best in-season. Three days works in the off-season when you have more room.
Should I do upper body conditioning on press days?
No. Keep those days focused on pressing so you can hit quality work.
What if overhead pressing is my weakest lift?
Expect multiple cycles. One 12-18 week block is often not enough if it's a major weakness.