I am not going to claim that they are integral parts of the bench press, or that getting a strong OHP will get you a strong bench. However, I will tell you that keeping your shoulders STRONG and HEALTHY will keep you bench press much longer than others who simply argue for competition specific movements. I train all three heads of the shoulder equally and do not lack overhead mobility despite being a 500+ pound bench presser. You should not fail in these regards as well, especially if you are nowhere near 500lbs. I am tired of hearing of bicep tendinitis, elbow pain, shoulder impingement, and mobility issues from people that are nowhere near strong enough to warrant these things. Improper movement and training is improper, it is NOT or should not be a normality for powerlifters. Front delts with presses, side delts with raises, rear delts with pulls/retraction/raises, and movement through scapular drills like the ShouldeRok, prone presses, and floor/wall angels! Fix your stuff or be prepared to be broken. It's your choice! Every "offseason" I will have a dedicated BACK and SHOULDER day.
My day this week was as follows OHP 205x8 225x6 for 4 sets
Seated DB Press 70s x12 4 sets
DB Bench Press 105s x10 105s x8 4 sets
Side Lateral Raises 30s x12 4 sets
Band Pull Aparts 200 reps
Rear Delt Flies on Pec Deck 100x15 4 sets
One Handed ShouldeRok Swings 5x10 per side
