6 Weeks to Superhero - Overhead Complex Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos 6 Weeks to Superhero - Overhead Complex by Christian Thibaudeau April 11, 2011April 5, 2021 Tags 6 Weeks to Superhero, Exercise Programs, Overhead Press Overhead Star Complex Top-Half Seated Press — 2-5 reps — Overload Start just above the weak point of the movement so you can use a lot of weight while still having enough of a range of motion to stimulate the pressing muscles. Standing Military Press — 3-5 reps — Strength I prefer the standing variation over the seated because of its greater postural involvement. Make sure to squeeze the glutes hard during the whole pressing movement. Push Press — 2-3 reps — Strength-Speed Make an effort to create a "shoulder shelf" to push from by resting the bar on your deltoids at the beginning of the movement. Use a slight leg drive to get the bar past the weak zone while driving hard with your arms. Medicine Ball Push-Press Throw — 8-10 reps — Speed-Strength This is a very effective speed-strength exercise for the upper body. Focus on pushing equally with both arms, as most will tend to use only one arm. The motion is similar to a basketball pass, but overhead. Feet Elevated Plyo Push-Up — 8-10 reps — Explosive No need to drop your chest all the way down. Just as in jumping, we want a short and rapid dip and minimal transition time before the projection upward. Stop when you lose your "pop." Star Complexes Explained When I have to get an athlete, bodybuilder, or actor into the best shape of his life, which means stripping off body fat while adding 15 to 20 pounds of functional "show" muscle, there's only one type of training to use: Star Complexes. A star complex is a block of five exercises of the same movement pattern. The five exercises are performed back to back, starting with a heavy/slow movement as the first exercise. Each subsequent exercise is lighter in resistance than the previous exercise, allowing for progressively faster rep speeds. Using star complexes, I've seen hockey players dropping 5% body fat in five weeks without changing their diets. I've seen fitness girls losing 20 pounds of fat in six weeks while getting stronger. And I've seen football players completely revamp their body composition in six weeks while adding 20% to some of their lifts! Star complexes work! For any body type. For any goal. They're that powerful. They're one of my best "secrets." And now, the secret is all yours. Get to work. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training How Much Can You Lift Wimp If you can bench 300 pounds, how much should you be able to squat, deadlift, clean, or push press? According to one man, they’re all related. Here’s how. Powerlifting & Strength, Training Brad Kaczmarski November 28 Training Tip The Shoulder Shocker This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements. Bodybuilding, Exercise Coaching, Shoulders, Tips Joe DeFranco April 1 Training Tip Get Them Off Their Fat Little Butts Here's an easy way to get slothful kids to do a little exercise while subtly introducing them to resistance training. Training, Workouts TC Luoma July 5 Training Tip Hack the Smith Machine for Huge Legs Do hack squats like this and get a pump that'll make your quads feel like they're gonna pop. Bodybuilding, Legs, Tips, Training Tom MacCormick September 4