Tip: Two New Ways Build Upper Body Strength

Get stronger overhead and add slabs of muscle to your shoulders with these advanced techniques.

Many advanced powerlifters use accommodating resistance techniques (bands and chains) for the bench press, squat, and deadlift. But this also works with the overhead press.

Because of the bands stretching out, the lift gets heavier at the top. This allows you to handle more weight in the top of the lift where you're strongest, while de-loading the bottom phase where you're weaker.

The net result here is increased strength and size throughout the upper body: delts, triceps, upper back, core, upper chest, and shoulder stabilizers.

Notice that the above lift is band "resisted." You can also reverse the bands and make it band "assisted."

This can be done standing or kneeling. The bottom of the movement involves assistance – the bands give you a boost out of the hole. But about midway through, the bands release and place 100% of the weight on the muscles.