The most complete upper body single exercise

[gjohnson5]

You misread my post. I said that bench is the easiest to not get injured on because of form.

And I disagreed with you by stating the above...

 

[FunFun]

The reason I don't like using that qualification is just because any exercise is dangerous with improper form. I get what you're saying, though, and I was just trying to make the point that bench can lead to shoulder dysfunction even when done with good form.

Yes, I agree with you 100%. I'm suffering from shoulder dysfunction right now from heavy bench pressing and I'm meticulous with form...yet I can still overhead press and barbell row with minimal discomfort.

This backs up your earlier statement that done in good form, bench press is more likely to cause injury than overhead presses and BB rows. I would have to agree with Bill Starr who mentioned in an article reposted above that peoples' (myself included) obsession with big numbers on the bench press is the main problem. I never obsess with my BB row or overhead press weight.

I do all of the above anyway and I consider them all valuable additions to a well rounded routine. I did the most damage to my own shoulders when I recently switched to incline BB benches without allowing adequate time to adjust to the different position. I'm 50 this year, so I'm no spring chicken lol.

 

[SaiBoT]

I have to say the clean and press. What upper body muscle is left out the clean and press?

 

[FunFun]

I have to say the clean and press. What upper body muscle is left out the clean and press?

When I was a young guy, I used to power clean until the cows came home. It was my favourite movement. I never saw any discernable development from it other than a slight improvement in my traps.

The problem is that it's a technique intensive high speed movement...pretty much the fastest one of all. I don't believe it has much place in a bodybuilder's routine. As Bill Starr mentioned in his article above, it sets up a strong position from which to press, so if a person is specializing in the military press it may have some value.

 

[SaiBoT]

When I was a young guy, I used to power clean until the cows came home. It was my favourite movement. I never saw any discernable development from it other than a slight improvement in my traps.

The problem is that it's a technique intensive high speed movement...pretty much the fastest one of all. I don't believe it has much place in a bodybuilder's routine. As Bill Starr mentioned in his article above, it sets up a strong position from which to press, so if a person is specializing in the military press it may have some value.

Yep I'm working on my OHP and I always power clean the bar.

 

[FunFun]

Yep I'm working on my OHP and I always power clean the bar.

Do you clean it once and then press, or clean and press every rep?

 

[LucSulla]

I clean then press my reps unless I am specifically doing the whole movement for an exercise. I CANNOT properly shoulder press from a rack. Something about cleaning the bar up just gets everything nice and comfortable.

 

[wills_got_rythm]

And since this is the most COMPLETE upper body exercise, deadlifts should be the winner targeting shoulders, back/traps and arms(forearm/bis) and stimulating the most growth.

I absolutely agree with that statement

 

[SaiBoT]

Do you clean it once and then press, or clean and press every rep?

Sometimes I just clean it once then proceed with military for reps, others I clean and press for the entire set and if I feel like being even more dynamic I start the movement from the floor and go all out for reps, dumbells, barbell or even loglift if I have the chance.

 

[liegelord]

Properly performed Bulgarian dips on gymnastic rings or iron cross progressions.