Military press for HeSPU/HSPU?

[Magnus]

Is improving my military press a good way to reach my goal of HeSPU's and later on HSPU's? Or should i use manuals? Also, should I use any specific technique for the press? And last but not least: How much should my goal be to military press/manual press before I'm ready for the HeSPU?

[yuri marmerstein]

No, the two are completely different

Military press is a great exercise but will not help get you HSPU. Getting HSPU will provide some carryover to your strict press though.

[Blairbob]

Well, I once played around with some estimates. A HeSPU is like 55-65% of the ROM of a military/overhead press. As well, you don't have to break the bar out of the hole from the chest. So figure maybe 55-65% of BW. That's not really that hard. Honestly, that sounds a bit too low.

I, unlike Yuri advocate it as an assistance exercise for HSPU, especially if you aren't working full ROM ones. However, you cannot allow the chest to arch. You don't have to start the bar off the chest either as that's only possible by arching the chest.

Dips are another good assistance exercise for HSPU.

It gets down to this:

If you can't do a good pushup, give up on dips. Get a good dip before working on HSPU progressions.

[Nic Branson]

It may work as an assistance but you have to realize the form is very different and the MP does not have the same body control needs.

[Daniel Burnham]

Im going to have to agree with Yuri. I had tremendous strength increases in the HSPU when I stopped trying to use the Press to increase it. The press is useful if you don't ever get full range of motion with other exercises but I would change the form like Nic mentioned. Don't arch back and focus on using a more tricep push instead of widening the elbows.

I got a bodyweight press from doing HSPU and I got the HSPU so I really dont see much of a reason to use the Press unless you just want to show off in the gym..

But like Blair said get good dips first.

[Joshua Naterman]

Exactly. It's very hard to have proper handstand form with MP unless you are really paying attention to details. I think that, using proper form for handstand, the MP can be just as useful as anything else on the weight room: good for tissue-building assistance work.

If you want HSPU you need to maintain a reasonable focus on actually performing HSPU, even if it's only 1-2 sets at the beginning of most workouts that include your HSPU work. If you use the simulated HSPU form with dumbbells you will be able to build a good bit of the tissue you're looking for, but it is never quite the same. There are small bits of form that will not be readily apparent and without these you will probably build bad habits.

In my opinion, like the others, your best option is to focus mostly on actual HSPU work. I still like Coach's original approach of building volume in a specific ROM for 4-5 weeks and then increasing the ROM 1 inch. Far and away the most specific way to build the muscle you need for good HSPU.

[Blairbob]

One of the reasons HS is critical for a HeSPU or HSPU is so that the HS takes so little effort that it is a rest position. This way you are more efficient to press and control as you are not wasting energy to fight the balancing.