Mark Bell’s Power Project on Bodybuilding.com.
The People’s Coach gives details on how to increase your overhead and your bench press.
Try using sets of 6-8 with good form to build strength and hypertrophy. You can use what I call the jacked and tan method and do a heavy single or triple first and then move into reducing the weight for 3-4 sets of 6-8. Rotate back forth between an over head movement and a bench movement. Try to switch it up by adding in incline presses, board presses, the Sling Shot and floor presses. On overhead use different thickness of bars, dumbbells and kettle bells from time to time.