5 best upper STRENGTH movements/exercises

[40butpumpin]

Anyone? I'm going to buy Poliquins (sorry if I didn't spell that correctly) books, but in the mean time if someone can help me out I'd appreciate it.

 

[Grizzly]

I'm not sure what he says, but I'd say that the five best are, in no particular order:

1) Squats
2)Bench
3) Deadlifts(Real deadlifts not the stiff-legged variety)
4) Powercleans
5) Barbell rows

 

[endpoint]

upper as in Upper body?

if so:

one arm/sholder standing press,
bench press,
side press,
bent over row,
cuban press (or rotation what ever you like to call it)

 

[Grizzly]

Oops, I missed the upper body part. Well, then I change squats to behind the neck press. I still keep deadlifts in the list, though. I realize that there is a significant amount of legs involved, but there's still a shitload of upper body being used. The same goes for the powercleans. Of course, to eliminate the legs you could just change it to hang cleans.

 

[USMC_Devildog]

Best Exericses For The Upper Body

1. Bench Presses
2. Shoulder Presses (not behind the neck)
3. Rows (bent-over, Hammer Strength)
4. Barbell Shrugs
5. Pulldowns/Weighted Chins

I've come up with 5 good exercises. I don't recommend behind the neck presses, behind the neck pulldowns, behind the neck chins....etc
I'm not saying they don't produce any muscle growth. The concern is injury.
A lot of people that perform them do gain great off of them, but many of them that have been doing it for years have developed rotator cuff injuries. There are other ways to work the muscles that behind the neck exercises stimulate.

 

[Redman2919]

1. Hang Snatch
2. Hang Clean
3. Bench Press
4. Wide Pull-up
5. Military Press

Kinda partial to the Olympic movements

 

[40butpumpin]

Great stuff! Thanks, brothers. As a follow-up:

endpoint, a one arm/sholder standing press, is this like pressing a dumbell straight up over my head one arm at a time? Also, could you describe the side press and cuban press please?

Grizzley, is a powerclean a simple clean? Could you please describe this.

Redman2919, can you describe the hang snatch and hang clean please.

Thanks again!

 

[mattcanning99]

(1) bench press
(2) wide grip overhand chin
(3) military press
(4) deadlift
(5) barbell rowing movements, or some olympic lifts like clean

 

[endpoint]

one arm/sholder standing press: either with one arm or two......perform a standard sholder press.....but standing up.

cuban rotation/press: http://www.testosterone.net/html/body_145shldr.html

side press (also known as a bent press):
http://www.testosterone.net/articles/170top9.html
Its a few exercises down from the top

 

[Grizzly]

Grizzley, is a powerclean a simple clean? Could you please describe this.

Depends upon your definition of a clean. Techinically "clean" is short for powerclean. What I mean by clean/powerclean is to place the bar on the floor, bend down, grip it, explode up with it and then upright row it high enough until you can get your elbows underneath. I don't know if that's the best explanation, but we all know what a clean is. A hang clean, on the other hand, is simply a clean in which the starting point it the bar being held at arms lenght in front of your body. No leg involvement.

 

[40butpumpin]

Guys, got it. This is much more than I expected, Thanks!!!

 

[ZZuluZ]

BenchPress
Chins
Dips
Rows
Military Press

Just MHO.

BTW dude..... have you read his articles on T-mag? I've read almost all of them, and I'm wondering if his book is worth buying after that?

-Zulu

 

[40butpumpin]

Good point, I've been looking at the archives there and he really does have a lot there. Thanks!

 

[ZZuluZ]

I was told by a guy who has his books (and a degree in exercise physiology) that there's really no knew material... not too mention the book is rather expensive

But if you get the book....make sure to LMK!!

-Zulu

 

[40butpumpin]

Bro, that's a new one for me. LMK=?

 

[NateDogg]

LMK=let me know?

NateDogg

 

[ZZuluZ]

Yeah...let me know!

-Zulu

 

[40butpumpin]

I sure will. Thanks for the info., everyone!

 

[endpoint]

I have poliquin principles.

this book helped me out when i was first starting out......but is no longer applicable to my training/goals......that is because my goals have changed, i will however flick back to different sections to get ideas.

Its a good read......quite funny. I actually laughed out loud several times.

I rate it as one of the better "non text book" books.

but as with all books.....if you know about everything the book covers, it is a waste.

If it weren't so expensive I would totally recommend it.......that's its only bad point.......$$$$$$$$$

search under "question of strength" in www.testosterone.net

 

[ZZuluZ]

Is it worth getting if I've read just about every one of his articles on T-mag?

-Zulu

 

[endpoint]

there are some topics not cover on T mag. Although a few are just copied from the book (in his Q and A)
i

 

[Phenotype X]

1) DB Military press
2) DB Bench
3) Cleans
4) pullups

 

[BoShow]

My 5 favorite are:
(1) Barbell Bench Press
(2) Close Grip Bench Press
(3)Barbell Row
(4)Lying Tricep Extensions
(5)Incline Barbell Bench Press

Must do exercises for an upper body strength program.