ITT criminally underrated exercises you dont see anyone doing

>>38686091
Dumbbell rows are god tier

weighted pushups... why would you ever do that...

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>>38686091
squats and deadlifts

>>38686105
>Dumbbell rows

are they substitution for barbell rows? o

>>38686117
this

>>38686105
>weighted pushups... why would you ever do that...

Closed kinetic chain horizontal press. Beats the bench imo.

Weighted dips are probably better/more sensible though.

I prefer dumbbell to barbell rows. I can get the bar, wrists and shoulders in a comfortable position that feels and flows naturally. With dumbbells it's way easier on my wrist and I feel it way more. Get some sled pulls in your life too, great way to mix up a back routine

>>38686091
Dumbbell row is one of the most common ex's you see in the gym

one of these threads taught me about
>dumbell pullovers
>zottman curls

>>38686117
>>38686217
I see a half dozen chubby basement dwellers doing these at the gym every day

>>38686695
How many memes are you on?

>>38686217
>not doing straight leg deadlifts

Why even lift

When I used to go to 24 hour fitness I never saw anyone jump rope. The amount of huge dudes who asked me about jumping rope and its benefits was insane. I know at least 3 people that bought jump ropes after mirin me jump roping for 10 rounds.

Now that I go to a boxing gym that's all I see folks doing.

For Xmas I plan to get mostly everyone jump ropes. Its so fucking good for you. I can honestly say my life has significantly improved since I started jump roping.

>>38686730
They fell for the ss meme

>>38686747
What if they need to build lower back as well? Not just that luscious ass (no homo)

>>38686091

- weighted pull ups

- weighted dips

>>38686768
what would you say the benefits are?

i've been jump roping for cardio warmup and to help work calves, but havent really noticed anything that big come from it. i do one legged jump ropes 2x50

>Bulgarian split squats
>Properly done Romanian Deadlifts
>Standing dumbbell OHP with full ROM
>Decline barbell bench press

>>38686735
I also do
>cable glute pull throughs
>a curl with the curl bar, resistance band & combined

so four?

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>>38687024
>weighted dips

>>38686105
Shoulder movement lad

>>38687081

>mfw the only guy on the gym doing weighted dips

they all know about my furries

>>38687046
Stamina, hand eye coordination, speed, better breathing, punching power, steonger calves it also helps me relax, which is very important when I spar later, to stay relaxed during high intensity workouts. I box, so jump roping is mandatory for me.

I go 5-10 rounds 3 minutes each round. Sometimes I'll skip the rest in between rounds and keep jumping rope. I'm not so sure if 2x50 is the best way to go about it.

>>38686091
>do two different types of rows on the cord machine to target lats and then mid back
>do dumbbell rows afterwards anyway
>catch people staring at me like I'm retarded
The normies can fucking hang themselves tbqh. Rows are life.

>>38686121
No. Barbell rows are an accessory exercise for dumbbell rows.

>>38686091
Isn't doing weighed pushups alone kinda awkward? Why not just bench?

>>38687101
How does jump roping increase punching power? That makes literally no sense to me. Other points seem reasonable and I don't actually do it so not calling you an autist or anything. Just curious why you think that while providing a reasonable explanation

>>38687151
Stronger legs = a stronger punch. You dont just punch with your arms. Jumping rope has helped me when I pivot when throwing my power punches, I'm able to snap the punch quicker and get my feet back in place right after. Its also helped me learn how to shift weight better from one side of my body to another when doing the one legged skips and what not.

i seem to have some physical disability preventing me from doing bentover rows without fucking up my lower back or hitting my knees

is dumbell rows comparable or are they inferior or compromising in comparison to bent over barbell rows?

>>38686735
How are Zottman curls a meme?

>>38686747
Romanian deadlift is inferior to the normal version.

>>38687193
Also, helps with the explosiveness needed to throw a power punch.

>>38687193
That's true, my boxing friend and me were at a bar once with one of those punching bag machines, the highest score was 80 and me thinking "I've lifted for 3 years, I can definitely top that score", I do it and get about 50. My friend is like "Use your legs, make sure you pivot then punch" and then I got 100+ getting the highest score. It was a good night :).

>>38686105
I workout from home and only have a pair of dumbells. So i do weighted push ups as a alt for bench press. It is the same movement.

I don't have access to a gym as im basically in a Norwegian prison. Its like my cocoon.

>>38686134
>Weighted dips
aka shoulder explodes.

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>Power Cleans
Literally god tier

>>38687199
I find DB superior. Issue is you run out of weight fast, most gyms only go up to 50kg (110lb) dumbbells which you will get to pretty quick.

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>>38686217
how are these even underrated

>>38687381
I find it tough to program them.

>>38687382
50kg is easy to get to?

>>38687356
There is no good alternative to hit the lower chest good when you are stronger than any cable machine weight.

>>38687404
Yeah. Keep the reps low (5-8) and you can expect to add 2.5kg weekly without much issue.

>>38687356
I do not have this problem, and I have replaced my bench with dips entirely.

But if you do have this shoulder issue and want a non-bench exercise, that is a great opportunity for weighted push ups.

>>38687409
Bench press
>>38687427
How much weight do you use? I found shoulder pressure at ~2 plate up.

weighted muscle ups

>>38686091
I see an occasional squatter, but almost never see anyone deadlifting.

>>38687381
>tfw nobody can teach me how to do them
JUST

>>38686735
>How many memes are you on?
About tree fiddy

>>38687219
Straight legs aren't the same as Romanian.

>>38686091
Heavy carries

>>38686091
Twizzled bar shoulder bangers in the bent knee rump wrecking rack.

>>38687856
>TFW you can barbell row 3pl8 but can't do a single pull up

>>38687426

for anyone that works out at home and has enough standard plates, an 18" 3/4" pipe (1.05" OD) + some collars will easily take you to past 110lbs. A 24" length will take you to 200lbs if you have thin pancake plates

>>38687381
THIS

>>38687869
Git stronk/less big

>>38687869
W-what? How fat are you?

>>38686091
Running

>>38687064
Can you describe a proper RDL?

>>38687837
Lol

>>38687896
280lbs of pure British Beef.

>>38687904
>running
>at the gym

nigga go outside and run. I never understood treadmill fags

>>38687151
Agility is incredibly important for punching a trained opponent. Think about how hard it would be to tag Mayweather. Also, watch that dude jump rope. It'll blow your mind

>>38688229
https://www.youtube.com/watch?v=yd-hDuZCMDY

>>38686091
i hate one arm dumbbell rows. i cant ever feel it in my back. i have to do incline dumbbell rows.

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>>38686768
I'm looking for a new one since my last one was leather and got torn to shreds.
Could you recommend me a good one bro?

>>38687856
This! A friend of mine has a ridiculous wingspan and his back day is just set after set of pull-ups with a few other things thrown in. Every time I do them it hits my lats much better than rows do.

>>38687392
Starting Strength, the most beginner of beginner programs, and really the basis of all other beginner programs (let's face it, everyone just looked at SS and tweaked it to their liking and gave it a thinly veiled new name), has it.

>>38687869
I'm 6"2 265 and I can get 4 Chinup reps with 2x 45s on my dip belt, if you're rowing with even somewhat okay form there's no chance you can't do a body weight Chinup or pullup.

>>38687199
>>38687382
Generally most things dumbbell is bretty gud and sometimes superior to the barbell version, but like anon stated, the reason why people tend to stop using them is because it becomes a logistics concern rather than a programming concern.

DBs are harder to find in higher weights, and setting up/getting spots (for lifts that you might want them) is difficult or impractical. Incremental weights are a slight annoyance too, as a 2.5 lbs plate is still a 10 lbs total increase in something like bench or OHP so you'd have to be THAT guy who brings in his special snowflake fractional plates.

Just pay attention to form more with DB rows. You're doing a row, not a one-handed bent over power clean.

>>38686091
No one uses full rom for OHP or db shoulder press.

>tfw can do 10 weighted pull ups with 20 kg between my legs, and can't do a single muscle up without extra weight

How do you into muscle up bruhs?

>>38686134
>Closed kinetic chain horizontal press. Beats the bench imo.
Lol. So much broscience. Fucking retards putting plates on theirback.

>any rows aside from 80 degree body weight jerk ups
>front squats
>sprints
>rowing on the machine
>skullcrushers
>hammer curls
>standing OHP

>>38686735
About 5 or 6 right now, my dude.

>>38688757
tfw you do 4 of these feelsbuenoman

>>38686091
front squats
barbell lunges (though I've seen people doing them lately, I assume they are imitating me)
glute bridges (only the jacked dudes do these)
reverse curls
OHP (people do seated military press but that's it)

>>38688490
I know, I did SS, I finished it years ago. It's hard to program Cleans into a 3 day split because it's both back/trap and legs heavy.

You could go Pull/Push/Legs*/Rest but that means rest comes after legs and doesn't allow for cardio. I prefer Pull/Legs/Push/Rest**

* Includes cleans
** Includes core work

Wrist curls?

>>38688245
Amazing. I love the reveal that he <spoiler> is wearing ankle weights </spoiler>

>>38688362
This. What jump rope should I get? Someone throw me a (you) when he answers.

>>38686121
Essentially, you can row more weight with a barbell and incorporate muscle groupings differently than when you dumbbell row, but they're both staples to a balanced program. It's like curling with a barbell and a dumbbell; they're both useful and you should do them both, alternating every so often (4-6 weeks) depending on what your training is like.

>>38687722
Assuming you have an alright deadlift form, the full motion is deducted into three sequences: (a) the pull, (b) shrug, and (c) catch. Think of it like the (a) deadlift, (b) barbell shrug, (c) front squat, because those are going to be the most similar exercises I can equate each position to.

Assume a deadlift stance with your feet a little closer in than shoulder-width, maintain that neutral spine, pull the weight and think about shrugging with all your might when the barbell is about mid thighs over your knees, extend with that shrug through your toes (almost like a jump) and while the barbell rises to around chest level, you're going to plant yourself under it in a squat position guiding the momentum of the bar to your clavicle and your triceps should be horizontal to the ground. That's like the best, most basic explanation I can give you. Watch Rippletoe explain it and work on your mobility. It's easy when you get it down but it will take coaching to move into the higher bracket of weightlifting.

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>>38687064
>Decline bench
>Not high-pulley crossover master race

>>38688362
>>38687046

I found this, I got interested in jumping rope too, I'm going to get one in the morning.

http://www.livestrong.com/article/142506-different-kinds-jump-ropes/

There's only like 10 variations of movements you ever need anyway

There are no secret god tier exercises it's all a fucking meme

You can do pullups, curls and squats and dips for 10 years straight and end up looking the exact fucking same as someone who did 50 variations of shit

>>38689853
[Desire to know more intensifies]

>>38689853
pretty much, at least once you get past functional movement stuff

>>38689991
as long as you hit every muscle and train it hard it doesn't matter if you did dumb bell or barbell, they are the exact samething

>>38686091
>Everyones stuck

Everyone's, you illiterate faggot. And no, weighted push ups are a waste of time but you're fat, American and stupid so I don't expect you to know any better.

>>38688764
You are but a child

>>38687436
Not the guy you replied to, but I can dip 50kg for reps full ROM (BW@71kg) and my shoulders feel fine

>>38686091
most compounds other than bench. i only see like 5% of the people in my gym and other gyms doing OHP, squats, deads and pull ups. granted most people in the gym are normies browsing bb.com first page who do retarded bro splits

>>38686091
Reverse curls

>>38687404
Yes. I'm a mid/late novice and I can do 50 kg dumbbell rows for sets of 5, and I know guys in my gym who can do 60 kg for high reps with no problem.

>>38688787
>Military press (people do seated OHP but that's it)

Sorry my autism kicked in

>>38689853
This is very true, too bad you only learn this shit after training for 10+ years. It just takes time.

>>38687381
LITERALLY an Olympic meme exercise

>>38687966
Straight back and legs

Barbarian Dick Pulls
Mongol butthole press
French Faggotry

>>38687856
>I can pump out 15 pullups or do 5 with a pl8
>can't even do 1pl8 bench
kill me

>>38690615
>I'm gonna have a great back when I finally fix my form and programming and get my chest and arms up to par

Poor you.

>>38690137
Watch this

scoob

Single leg RDLs
Barbell lunges (reverse or front rack)
Jump squats (even with power clean/snatch in program I like these)
Push press (and I mean push pressing on purpose, not fuckers who do their babyweight OHP and try to cheat a rep. A slow eccentric on these blasts the shoulders).

farmers walks.

not underrated online, but i've never seen anyone do them irl. even when i played football and wrestled, never did em.

they give amazing grip but always work shit like your traps and make u more stable. feels like a run, truthfully.

>>38686768
fuck off, I got shin splints for a month cuz of jump rope even though I have good form. I only run stairs like rocky now when I want cardio

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>>38686117
I think there are only 3-4 regulars at my gym that squat and maybe 2 that deadlift. Not a big gym though.

Face Pulls

>>38690459
the correction 4 hours later was the autistic part my man

>>38687356
>can't do dips
>blames dips
Bench even if done with good form is a worse exercise for your rotator cuffs

Standing barbell tricep extensions

>>38687147
Olympic lifters do one and don't do the other, go figure

>>38689853
i keep my routine to squats, deads, ohp, bench and rows
then I add dips, pull ups, a curling exercise and lateral raises, also some hanging leg raises and if I feel like, decline sit ups for abs.

I'm also debating wether I should do incline dbb bench and flys or not

>>38691774
That means you were landing the wrong way you unathletic cunt.

>>38687147
See >>38686134 Weighted dips probably make more sense. Ultimately it is a shoulder health/tightness thing for a lot of people. Personally I just don't enjoy benching, but if someone likes it they should do it, since it is less annoying to progress and used as a standard in a lot of places/sports.

>>38691757
Going to start doing these as I get some heavy dbs for homegym. I also like doing towel pull-ups for that squeezing grip strength.

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Mother fucking t-bar rows. Noone seems to know it, those who do shit on it. Y tho? Even the machine which replaced the standard version gets barely used.

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>>38686134

>weighted dips

>>38686237
Your ex is one of the most common things seen leaving my apartment, m8.

>>38692204
jokes on you, I've never had a gf.

haha

>>38692139
I can't do them.
Normal version the handle just slides down the bar and the back raises up, even when I out a plate down to hold it
The t-bar machine feels like shit. I'd rather have stage 4 cancer

>>38692139
It's my favorite row, I like one arm t bar, I just grip the barbell and row it with a neutral grip because I have a weird distaste for db rowing and pendlay/barbell rows aren't unilateral

>>38686695
Pullovers are GOAT finishers for upper body days

>>38687862
Where else are you supposed to do twizzled bar shoulder bangers? Unless you hoity toity hoist and rolly the twizzled bar, but then you lose strength in the subsequent lift.

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>>38686091
>Dumbbell row
can anybodeh explain to me why they so underrated?

i dont see tham THAT valuable...

>>38687966
Don't listen to >>38690581 he is describing stiff legged deadlift, which is different from RDL. http://youtu.be/QR6HDEmBQNo

>>38688615
The hardest part of the muscle up is the part between the pull-up and the dip, so basically when your arms are parallel to the floor: you are probably just relying on the momentum of a powerful pullup to skip that phase.

What you can do is do some cheating muscle-ups by starting from a standing position or on your tip-toes instead of a hanging position and using your legs to give you a bit of a jump, you'll get a lot more speed and your body will kind of have to involuntarily do the mid-step of the muscle up by itself because you are going so fast and can't lower yourself. After about a week or two of a doing these for a couple sets you should be able to do it without cheating by jumping.

>>38687219
Well, no shit, it's Romanian.

>>38688063
Snow and rain in winter turns your outdoor running into a miserable experience. You are free to keep your macho attitude tho, the same as your hymen

dumbbell lunges

>>38687382
lol i can bet your form is off if you can db row that much "easily"
i used to do 5x5 db rows with 50kg as well, then i learned the correct way to do them and now do em with 35kg at best.

check this vid: https://www.youtube.com/watch?v=Bolw1TqZD-U

try doing them his way, you'll feel it in the lats and traps more, but you won't be able to handle the same weight you're used to

>>38692522
when done properly (see >>38694462) t hey do most of the muscles in the back (lats, rhomboids, traps)

>>38691774
Sorry you're just a pussy

>>38688229

>Mayweather
>Not Brian Viloria

>>38686091
How do you load push ups?

>>38694689
Have someone place weight on back.

Wear loaded backpack.

Have gf sit on back.

Place weight on own back (look it up).

Elevate legs and hands (e.g. with two blocks or boxes), hang weight (provided you can hang it from near shoulders and not cuck your back).

Use chains.

Just did some single leg power cleans.

Not sure it is worthwhile or an underrated exercise, but I really recommend everyone try it out at least once. It was fun as fuck.

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>>38689527
ayyyy best chest exercise.

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>>38692400
great exc. 2bh. i do it too sometimes. people look at me like im a freak.

Handstand pushups are godly for shoulders. I don't understand why nobody does them.
The progression comes from increasing the ROM

>>38686091
Front squats

>>38696026
>bending the barbell for a stupid lift

fuck out of here

>>38686695
I always shill db pull-overs in threads like these... Wonder if it was me posting last time

As for op -

Front squats and hang cleans

I see more and more people doing squats and deads over the past year, but I rarely see people front squatting or doing any kind of clean.

>>38696241
> he believes an olympic barbell will bend that easily

>>>/planetfitness/

>>38692178
finally. I was waiting for that.

>>38687381
not god tier, just fun as fuck

>>38687392
power clean, other shit, squat

Front squat

Never seen anyone do them.

>Deadlift
>Squat
>Standing OHP
>Chin-ups
>

I have never seen anyone at my gym do a heavy deadlift. The last guy I saw do an actual proper heavy ATG squat was two years ago, everyone who tries it does a quarter squats or bullshits with very light weights.

I have literally never seen a single person do a standing overhead press.

All I ever see people do are dumbell rows, 50 variations of dumbell/machine &barbell curls, barbell rows with light weight & incline, decline flat benchpress.

Nobody ever wants to do the big lifts with heavy weight. Ever

>>38696373

How the fuck do you do this without fucking your shit up? Doesn't seem like an exercise anyone below Klokov should do. How the fuck are you supposed to keep the weight balanced

>>38686105
it's a pressing movement without shoulder retraction, that's supposed to be good for your shoulder health or something

also i feel pushups in my chest a whole lot more than i do bench

>>38696615
It comes with practice. They are a god tier squat variant that are a staple in most athletes' programs.

You should slowly work on your upper body mobility and hold the bar in front rack, slowly adding weight.

>>38688031
so a fat fuck?

>>38695061
https://www.youtube.com/watch?v=xuyhpHqM5YU

https://www.youtube.com/watch?v=4yiVqLAauRg

theres always some way you can do it

>>38696373
>>38696373
>>38696373
this fucking this this this! Just started doing them and my god them leg gains. Hard to get used to at first but my god when you get them down they are great.

>>38687856
pretty much the manliest exercise there is
I dont care how much you can bench/squat/deadlift, if you cant do weighted pull ups with at least 50lbs you are a either a woman or a fat loser

>>38696060
Most of /fit/ can't do a handstand

>>38695061
>>38696730

doing gods work anon, will try this tomorrow, i was only putting 60lb in my backpack, now i will be able to put 140lb with this thingy

>>38686105
bench press : leg press
weighted pushup : squat

think about it. bench and leg press you push the wight up. pushup and squat you push against the floor with weight on top of you. open vs closed chain i think

>>38689006
I see. I kinda sort of do it but I'm just worried of fucking up the three sequences.

>what if I overshoot it and the bar goes over my head?
>what if I can't front squat the weight?
>I almost injured my wrist because I didn't transition fast enough during the 2nd pull

>>38698246
really makes you think