OHP gains certainly do carry over to bench press though. You can treat bench press as a "heavy" day lift and then use overhead press as a lighter pressing variation (but still go heavy) because there's enough overlap that it'll help your bench but different enough to where going heavy on overhead doesn't impact your bench press recovery.
Example:
Monday: 5 sets 5 reps of bench press.
Wednesday: 3 sets 5 reps of overhead press.
Friday: 1 set 5 reps bench press (trying to get as many reps as you can with good form, and increase the weight for next week depending on how many reps you went past 5)
Another way I've seen it done is something like this A B style workout:
Week A:
Monday - bench
Wednesday - OHP
Friday - bench
Week B:
Monday - OHP
Wednesday - bench
Friday - OHP
One really good source of info for powerlfiting / strength programming on youtube is Alex Bromely
OHP gains certainly do carry over to bench press though. You can treat bench press as a "heavy" day lift and then use overhead press as a lighter pressing variation (but still go heavy) because there's enough overlap that it'll help your bench but different enough to where going heavy on overhead doesn't impact your bench press recovery.
Example:
Monday: 5 sets 5 reps of bench press.
Wednesday: 3 sets 5 reps of overhead press.
Friday: 1 set 5 reps bench press (trying to get as many reps as you can with good form, and increase the weight for next week depending on how many reps you went past 5)
Another way I've seen it done is something like this A B style workout:
Week A:
Monday - bench Wednesday - OHP Friday - bench
Week B:
Monday - OHP Wednesday - bench Friday - OHP
One really good source of info for powerlfiting / strength programming on youtube is Alex Bromely