Favorite upper body compounds?

micus · 02-20-2007, 07:54 PM

hey, basically ive decided ive been doing wayyyy to much isolation and am gonna start focusing on compound lifts, the only compounds i have tried are

Bench press, flat, incline, decline etc.. dumbell and bar
military press- have only done this once to try it out
Dips- fun to do, cant ever really get a good burn going tho
chin ups- like dips fun to do, but not feelin the pain like i think i should be

so , what are some other good compounds to work on for upper body days???

Malley · 02-20-2007, 07:57 PM

Cleans, db rows, BB rows, Pullups, Close grip bench press, etc.

**CowPimp** · 02-20-2007, 08:48 PM

I'm partial to the extreme basics. I love squats and deadlifts. I'm starting to like front squats more lately. I love chinups in just about every way you can imagine. Military pressing is another one at the top of my list. The good ol' bench press and bent row are great too. Pushups kickass too, and all their variations.

**Gazhole** · 02-21-2007, 12:45 AM

Dont train for a burn. I rarely get the burn, but im still getting results.

I like rowing exercises a LOT. Bent over rows, bench DB rows, Supine rows. I just love them. Awesome compound exercises.

Samo · 02-21-2007, 03:32 AM

I wear a back pack with weights in it for dips and pullups, this has shown awsome results for me....

Bench, military press, bent rows are what I favour for upper body compounds......

JonnyStead · 02-21-2007, 04:58 AM

For me form with pullups is cool full ROM is vital to the extent that I have dropped using weights on the belt for now to concentrate on doing them slow with Full ROM - that for me I think is a better way to attack it.

danny81 · 02-21-2007, 09:49 AM

oly lifts

AKIRA · 02-21-2007, 10:22 AM

Quote:

Originally Posted by CowPimp

I'm partial to the extreme basics. I love squats and deadlifts. I'm starting to like front squats more lately. I love chinups in just about every way you can imagine. Military pressing is another one at the top of my list. The good ol' bench press and bent row are great too. Pushups kickass too, and all their variations.

Come to think of it, I like chin ups as well.

For my Vertical SHOCK workout this week, I will be doing towel pullups. 20 reps(or more, might be easy) or bust.

Raz · 02-21-2007, 10:33 AM

Quote:

Originally Posted by AKIRA

Come to think of it, I like chin ups as well.

For my Vertical SHOCK workout this week, I will be doing towel pullups. 20 reps(or more, might be easy) or bust.

20reps or more for towel pullups!?!? I think you need to re-think your target. If you can hit twenty of those you are a freak!

ALBOB · 02-21-2007, 11:04 AM

Deadlifts

Malley · 02-21-2007, 11:53 AM

Akira is a freak, but more so hes my biatch!!

Whats up? Hows the back?

Billie7 · 02-21-2007, 12:54 PM

For upper body I would say...Bent over row's and Push Press are my favorite. But for most favorite compound would have to be ATG Squat's!...Love em!..

the nut · 02-21-2007, 12:57 PM

Barbell bench press, weighted chins, bent over barbell rows, and military press.

fufu · 02-21-2007, 06:46 PM

DB rows are gggggggrrrrrrrreat.

AKIRA · 02-21-2007, 06:55 PM

Quote:

Originally Posted by Double D

Akira is a freak, but more so hes my biatch!!

Whats up? Hows the back?

Towel pullups will be a bitch, but I do remember doing 3 sets of like 10, so this might be a snap. But I may do more OR superset them with something else. Expect about 30 sets to complete tomorrow's next entry!

Malley · 02-21-2007, 09:52 PM

Quote:

Originally Posted by fufu

DB rows are gggggggrrrrrrrreat.

I am going with the unsupported fashion for a while. I keep thinking in real life if my daughter happens to fall and theres nothing to support me will I have the stability and strength to stop her from falling 3 stories to get death? Will I be able to save her life. Yellowmomba got me thinking of some things like this!

AKIRA · 02-22-2007, 07:21 AM

Oh yeah? Well I want to be able to pull myself up from a death defying cliffhanging experience.

In every movie, you always see some asshole hanging with two arms until the villain comes up and steps on one arm's fingers...next thing you know, youre hanging from one arm.

I gotta be ready for that.

mike456 · 02-22-2007, 10:15 AM

row, bench, military press, pull-ups

KelJu · 02-22-2007, 10:40 AM

Chin ups, barbell shrugs, barbell bent over rows, t-bar row, Incline Press, Decline Press.

Try switching between decline press and flat bench each week.

Incline press hurts my shoulder, so I don't do them, but other people have had much success with it.

You could add incline press after flat or decline press.

You listed dips, and I think they are great. They are my favorite upper body compound movement, so I would keep those if I were you.

You really need to add more upper body pulling compound movements such as barbell bent over rows, or dumbbell rows. I prefer barbell bent over rows or t-bar rows.

I am not sure i shrugs are considered a compound movement, but I think they are importing for shoulder health. Strong traps will keep your shoulders from slumping forward.

I would keep doing chin-ups if I were you. Chin-ups are great for bicep and lat growth. I do not ever train to failure on chin-ups because it made my progress slow.

Here is a great site for selecting and researching exercises.
http://www.exrx.net/Lists/Directory.html

Witchblade · 02-22-2007, 02:51 PM

Actually shrugs tend to contribute to shoulder problems due to imbalances between the upper and mid/lower traps. Make sure you don't neglect your mid and lower traps if you do shrugs.

BTW: shrugs are an isolation exercise.

AKIRA · 02-22-2007, 02:53 PM

Quote:

Originally Posted by KelJu

Chin ups, barbell shrugs, barbell bent over rows, t-bar row, Incline Press, Decline Press.

Try switching between decline press and flat bench each week.

Incline press hurts my shoulder, so I don't do them, but other people have had much success with it.

You could add incline press after flat or decline press.

You listed dips, and I think they are great. They are my favorite upper body compound movement, so I would keep those if I were you.

You really need to add more upper body pulling compound movements such as barbell bent over rows, or dumbbell rows. I prefer barbell bent over rows or t-bar rows.

I am not sure i shrugs are considered a compound movement, but I think they are importing for shoulder health. Strong traps will keep your shoulders from slumping forward.

I would keep doing chin-ups if I were you. Chin-ups are great for bicep and lat growth. I do not ever train to failure on chin-ups because it made my progress slow.

Here is a great site for selecting and researching exercises.
http://www.exrx.net/Lists/Directory.html

Thats all you needed to say.

KelJu · 02-22-2007, 05:19 PM

Quote:

Originally Posted by AKIRA

Thats all you needed to say.

02-20-2007, 07:54 PM	#1
micus Registered User Join Date: Feb 2005 Posts: 16	Favorite upper body compounds? hey, basically ive decided ive been doing wayyyy to much isolation and am gonna start focusing on compound lifts, the only compounds i have tried are Bench press, flat, incline, decline etc.. dumbell and bar military press- have only done this once to try it out Dips- fun to do, cant ever really get a good burn going tho chin ups- like dips fun to do, but not feelin the pain like i think i should be so , what are some other good compounds to work on for upper body days???
micus Registered User Join Date: Feb 2005 Posts: 16

02-20-2007, 07:57 PM	#2
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Cleans, db rows, BB rows, Pullups, Close grip bench press, etc.
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02-20-2007, 08:48 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	I'm partial to the extreme basics. I love squats and deadlifts. I'm starting to like front squats more lately. I love chinups in just about every way you can imagine. Military pressing is another one at the top of my list. The good ol' bench press and bent row are great too. Pushups kickass too, and all their variations.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-21-2007, 04:58 AM	#6
JonnyStead Good old English grit Join Date: Oct 2005 Location: England Posts: 387 Photos: 4	For me form with pullups is cool full ROM is vital to the extent that I have dropped using weights on the belt for now to concentrate on doing them slow with Full ROM - that for me I think is a better way to attack it.
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02-21-2007, 09:49 AM	#7
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	oly lifts
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02-21-2007, 03:32 AM	#5
Samo lift,eat,rest,lift!!! Join Date: Jan 2007 Posts: 117	I wear a back pack with weights in it for dips and pullups, this has shown awsome results for me.... Bench, military press, bent rows are what I favour for upper body compounds......

02-21-2007, 11:04 AM	#10
ALBOB IDIOT SAVANT Join Date: Jun 2001 Location: An alternate reality. Posts: 10,159	Deadlifts
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02-21-2007, 11:53 AM	#11
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Akira is a freak, but more so hes my biatch!! Whats up? Hows the back?
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02-21-2007, 12:54 PM	#12
Billie7 Registered User Join Date: Jan 2007 Location: Oregon Posts: 156 Photos: 6	For upper body I would say...Bent over row's and Push Press are my favorite. But for most favorite compound would have to be ATG Squat's!...Love em!..
	*Shut up and Lift!*

02-21-2007, 12:57 PM	#13
the nut comfortably numb Elite Member Join Date: May 2006 Location: CT Posts: 2,222 Photos: 6	Barbell bench press, weighted chins, bent over barbell rows, and military press.
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02-21-2007, 06:46 PM	#14
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,235 Photos: 7	DB rows are gggggggrrrrrrrreat.
	fufu's 1337 Journal Your diet will set you free.

02-22-2007, 07:21 AM	#17
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,773 Photos: 3	Oh yeah? Well I want to be able to pull myself up from a death defying cliffhanging experience. In every movie, you always see some asshole hanging with two arms until the villain comes up and steps on one arm's fingers...next thing you know, youre hanging from one arm. I gotta be ready for that.
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02-22-2007, 10:15 AM	#18
mike456 Registered User Join Date: Feb 2006 Posts: 3,285	row, bench, military press, pull-ups
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02-22-2007, 02:51 PM	#20
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,364 Photos: 2	Actually shrugs tend to contribute to shoulder problems due to imbalances between the upper and mid/lower traps. Make sure you don't neglect your mid and lower traps if you do shrugs. BTW: shrugs are an isolation exercise.
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