/ulg/ Useless Lifts General What other lifts besides shrugs

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>>42226353

>>42226353
Bench
>Inferior to dips for functional strength
>Inferior to flys/pullovers for chest development
>Inferior to skull crushers for triceps
>Inferior to The Press for shoulders

Retarded meme lift

Tricep kick back

>>42226353
Reverse curls

>>42226463
Worst lift in existence.

>>42226394
>Not doing db bench.
try again
https://www.t-nation.com/training/inside-the-muscles-best-chest-and-triceps-exercises

>>42226353
are shrugs actually useless?
what's the best workout for my traps then?

>>42226506
Shrugs

>>42226506
Shrugs

Also https://www.t-nation.com/training/inside-the-muscles-best-shoulders-and-trap-exercises

>>42226394
Too bad that's how every bro and girl measures your strength.

>"lol bitch how much you bench? I bet I can do 50 lbs more than you."
>"*teehee, anon. how much do you bench? you look so strong! ^3^"

So your argument is moot. Bench is THE most important lift. No one cares how much you squat besides other fags on /fit/

>>42226394
DYEL 4chan virgin: bench is a meme lift

Dr Israetel, Phd sports physiology, alpha male, hercules lookin bodybuilder: "We know that isolation moves work great, but they can’t overload with high forces safely quite like compounds." "One of the best ways to get a big chest is to bench relatively heavy, (...), if you ask someone if they can bench a lot, if the answer is yes, usually they have a big chest"

https://www.youtube.com/watch?v=vo1pWGX-Td4

https://renaissanceperiodization.com/chest-training-tips-hypertrophy/

I think I know who to trust

>>42226542
oh and to finish that second quote "that's not by accident, the chest tends to be composed of fast twitch muscle fibers that are really responsive to high forces"

big chest chad: Benches 4 plate
contrarian incel: Bench is a meme lift!

>>42226542
Yeah bro keep trusting "Dr Israel"

>>42226506

I see alot of dyels in my gym doing shrugs WRONG. When you do shrugs, you have to hold the shrug position for 1-2 seconds, that's a rep. Surprisingly it seems like nobody knows how to do shrugs correctly, they just shrug at mach jesus throwing their shoulders up and down and letting the weights jerk.

>>42226587
Fucking this. Most people do that for all their lifts though, not just shrugs

>>42226504
>>42226542
Nobody is disputing that compounds are superior. Just do dips instead. They are far superior.

>>42226532
Wrong. Women don't give a single shit about your numbers at all. If they're asking how much you bench, it's because you're big enough to look like it's a lot anyway. If you want to impress girls with fitness, just be big and/or learn calisthenic party tricks.

>>42226506
Wrestling bridges and diddlies

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>>42226666
Well, your digits don't lie I suppose. I don't argue with Kek.

>>42226506
*Shrugs*

>>42226353
decline bench press. nothing quite screams "i'm a clueless little bitch who wants to pretend that i can move big boy weight" like a decline bench press.

Calf raises
Front raises

>>42226394
Great way to blowout your shoulders, too.

>>42226852
>not wanting to target your lower pecs
ok chestlet

>>42226896
the only reason to do calf raises is if you have small calves and if you have small calves you probably aren't squatting enough
so if you have small calves just squat more

>>42226506
No.
>>42226666
>dips are superior to bench
No. Even push ups are superior to dips. And yet they are inferior to bench. If you can't guess why, the answer is in your laughable 1RM.
>>42226353
something something calves. You don't actually want to train calves in the gym

>>42226394
>a compound lift doesn't isolate a muscle group

Groundbreaking stuff there anon.

>>42226542
>(((Dr Israetel)))
Bench a jewish conspiracy confirmed

>>42226820
underrated

>>42226587
Solid advice.

I'll add that doing barbell shrugs behind the back is better, dumbbell shrugs with the dumbbells angled right along your glutes is even better. Also keep your scapula pinched on the concentric.

Also do shrugs last. Right before shrugs, do facepulls to hit the bottom of the trap.

>>42226666
bicep curls
Preacher and hammer curls are much better.

>>42226820
Kek

>>42226394
t. benchlet

>>42226956
clueless decline bench press loving retard spotted.

>lower pecs

yep, definite retard.

>>42226394
You can argue flys are bad for ligaments tho, plus you're retarded and dis bait

>>42226587
>>42226615
>>42227258
>used to think TUT/Mind-Muscle Connection was a meme
>start thinking less about moving weight with shitty form, more about getting good contractions
>start getting gains
Why is bodybuilding a meme again?

>>42227258
I usually do shrugs while doing calf raises at the end of workouts. Kill 2 birds with 1 stone and pumps up the intensity

>>42226394
>>42227423
>t. benchlet

kek

Shrugs are my favourite and my traps are humongous. Just do them right and they just might be the most effective and quick rewarding lift ever. DB shrugs though, BB shrugs are dumm.
Squats are the most useless, alongside BB dench press. Just use dumbbelss for fuck's sake, much more activation, burn and overall movement with DB bench presses. I think squats are a meme because I do cycling and my legs are bigger as is, why'd I need squats. They're basically a lift for retards "How much do you squat bro hahah I squat like THREE plates" like it's some sort of achievement. Jesus fuck you are supposed to lift that much weight, its on your fucking shoulders, and you're using your largest muscle in body. Is it supposed to be fucking impressive ? What a meme. Plus I used to use a squatty potty so I am used to that shit

>>42226353
>hey man what you wanna eat?

Squats are vastly inferior to lunges. They inhibit your mobility comparatively, work out less stability, and youre way more likely to injure yourself.

>>42227196
The point I was making is that bench isn't optimal for strength, aesthetics or athleticism. It's 100% replaceable in any program.

>>42226506
Rackpulls above the knee and cheat shrugs

>>42226394
>be me
>work warehouse job
>every single day, pulling carts off trucks
>push with one arm, pull with the other
>chest is about 90% bench and back is about 80% pullups/chinups
>I am the fastest at pulling carts off trucks

Seems functional to me bro.

Deadlift, aka the virgin lift

>no hypertrophy
>risk snapping your shit up
>inferior to rack pulls, cleans, rows for back gains
>always done by neckbeard asians in the gym

>>42228480
heh

>>42228531
Glad to hear that bench is great specifically for your minimum wagecuck job, but you'd still be better off doing dips.

>>42228541
Also inferior to the Olympic lifts.

Agree with shrugs

Also tricep kickbacks

And the weird thing girls do when they hold at cable pulling 45° down/back, while squatting. It doesn't add weight to squat, just harder to hold.

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>>42228548
agreed

>>42227258
how the fuck do I do shrugs behind the back when the bar pushes up against my buttcheeks halfwat through the rep? Is that just part of it? Is this westside method with buttcheeks instead of chains? Do I flex my glutes to make the negatives more intense? Is that just where the rep is supposed to stop and I keep pulling for a couple seconds against the force of my turd cutter? It's like polynomials all over again. I have to be missing some obvious shit.

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>>42226956
>lower pecs
do you also try to train the distal half of your biceps seperately?

>>42228567
just do heavy snatches from the rack bro. use wrist straps and set the bar to mid thigh. stand up with it and shrug at the top
at the top

>>42228506
By 4-5 other exercises. Seems efficient.

>>42228572
>snatch
i mean shrugs

>>42228545
>minimum wage
>$13/hour starting
>doing gymnastic movements that absolutely will fuck with your shoulders if not done perfectly
>doing a workout that cannot have the weight upped unless you want to fuck your shoulders all to hell

I bet you think a dumbbell fly is worth your time.

>>42227628
There's no argument though. Flys are bad for you, period.

>>42228577
For strength, athleticism, and hypertrophy, dips are the best bang for your buck.

>>42228583
Wtf weighted dips are safer than bench too. People have not only torn their shoulders and pecs, but have died bench pressing.

>>42228593
>be me
>be manlet
>only ever do bench and its variations for chest
>bench 315
>do flyes
>feel no pump whatsoever

it's almost like a fly only has about 10 degrees of range that actually put tension on the muscle

>>42226852
The biggest fucking dudes in my gym do decline in their programs. You switch it up in the years you lift when you start to stall.

Most useless lift? Any forearm isolation. Stop using straps and lift weights with your hands, you'll get strong forearms.

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>>42226666
>Women don't give a shit about your numbers
True, they're just asking you as a window to berate them and make them feel weak and feminine.
Just say "more than you weakling" then push them over and slap em around a bit. That's how I got my current girlfriend.

>>42228600
>go too deep on bench
>whoops
>dump weights to side

>go too deep on dip
>shoulder does a weird
>slam through the bottom and go to hospital with annihilated shoulder

retards give bench a bad name.

>>42228593
>>42228608
Flys are meant to open up the muscle, stretching it, to allow more bloodflow, better healing, and larger pumps, according to Jay Cutler.

I prefer stretching myself.

>>42228608
Not sure what point you're trying to make toward what I said.

>>42228616
Now I know for sure you've never attempted a weighted dips in your life.

>>42228613
There are barely any exercises which trains the extensors of wrist and fingers. You have to isolate them

>>42228616
Let's be honest here unless your gym has good safeties the worst case scenario with bench is that it could crush your fucking windpipe/ribcage/maxilla since even with spotters a a bench that is 2pl8 plus is too fast to catch.

>>42228622
Flyes with a machine is the ebst way to train pecks.
Flyes with dumbells or cables are retarded as pnly a tiny part of the ROM is heavy.

>>42228643
I already go wrist deep in urban mums snatch

>>42228622
In other words, it's cleverly disguised meathead yoga. So cleverly disguised, people brag about using too much weight to do it.

I am woke. Thank you.

>>42226587
The biggest issue is that they dont use enough weight. You should be shrugging your max deadlift or close to it. It shouldn't be a 30lbs shrug.

>>42228651
How the fuck would a bench bar come anywhere near your neck? That shit is supposed to touch the bottom of the pectorals and nowhere else.

>>42228655
>cables are retarded
Cables are favored by some for the very complaint you have against DBs. They provide constant tension throughout the entire movement given you perform them correctly.

>>42228678
It slips as you are reracking or just moving it.
Chest https://m.youtube.com/watch?v=cSJCDcAKShA
Neck https://m.youtube.com/watch?v=y1zB-Bu6V44
Again this worst scenario but bench is more dangerous than snapcity since it can take you to zyzzs gym in heaven

>>42226353
I like weighted pull-ups a lot. Are they any good?

>>42228675
You can build your traps without shrugging your DL max through volume, however you're right that it's typically a waste of time if your working load is minuscule, like every other exercise.

>>42228704
>clear suicide grip
>when you cut the brake line off my car it becomes needlessly more dangerous
It slipped because he was being a retard, not because the lift, done correctly with a good spotter, is inherently dangerous.

>>42228707
I prefer heavy rows but weighted pull-ups are just fine IMO. If you get a full ROM and keep them strict you'll build just fine.

>>42228707
Weighted chins are the best upper body workout along with weighted dips.

>>42228464
id love to DB shrug but my gym doesnt have big enough DBs so i have to use a barbell, i feel like DB shrugs are probably better overall as well...

>>42228701
They dont provide constant tension. Theyre vetter than DBs, but way worse than machines. Which provides a constant tension throughout the lift.

>>42228730
I'm still mad that my gym has no dip station, only assisted dips

>>42228720
>Needs a second person to perform lift safely

This says everything about how safe bench is.

>>42228742
Do you not squat either? If there's safety bars, you're fine, stop being a fucking pussy.

>>42228740
A lot of assisted dip stations allow you to fold down the assistance pad. Have you checked to see if that's possible?

>>42228749
Squats are fine. I just don't waste my time with sub-optimal lifts.

>>42228755
As far as I could tell there was no way to get the pad out of the way. I resorted to just putting 0 weight (still feels assisted)

>>42228738
I was intrigued by this so looked into it. I think you're right actually. Cheers.

I do weighted ring dips and you can't stop me

>>42228765
Not them but I sold machines for a bit.
The dip machines we sold had a little bracket at the bottom of the pad that lined up to another bracket at the base of the station, both had holes in the middle, and you would slide the pin from the weight selection stack through the holes to keep it locked in the bottom position.

>>42228801
You probably have the best upper body ITT then

>>42228801
An older guy at my gym does those, pretty impressive actually.

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>>42228801

>>42228675
I deadlift 130kg and I shrug 110kg, it's working wonders on my traps.

My gym has no dipping/pullup belt, and I really cant afford to buy a belt right now (3rd world country), what can I do lads?

>>42228675
rippetoe is a meme but i really recommend his way to do shrugs

https://www.youtube.com/watch?v=-0t_hCzUgvM

Heavy compounds are really efficient in that they tire you too much and it takes a toll on you if you have an active life, they stress your joints excessively and also are potentially unsafe in the case of bench or no safety pin squat without a spotter.

If you do heavy compounds and aren't competing you're pants on head retarded.

>>42228853
Heavy compounds are good for CNS gains and save time.
A good lifter can utilize a combination of heavy compounds and iso movements to achieve the physique or strength they aspire to.
>everyone lifts to be a bodybuilder
People have different goals my negro

>>42228720
Second no suicide grip this guy https://m.youtube.com/watch?v=rgYDfporX00 no suicide grip the lift is dangerous and you should respect it as such I still bench btw.

>>42228840
Look around your house, dude. Try to improvise something. Most of the belts you can buy are just a strap and a chain and some padding anyway. You can also use a backpack. Really depends how goofy you are willing to look.

>>42228874
Literally 99.99% of the population has no performance goals and works out for health and looks.

Designing your routine around imaginary specificity of movement as if you will ever bench press in a competition is so fucking stupid you deserve to get the injuries you have coming.

Go on and deadlift and squat close to your PRs while commuting to a full time job, and try to see if your life isn't hell while you're dealing with the rest of your adult responsibilities.

Ego depletion is a real, well-studied thing, and making yourself even more tired before getting things done is a good way to perform suboptimally.

But you are literally all barely out of your teens and think that lifting heavy then being a sack of shit and at most going to classes for the rest of the day while not caring for your joint problems down the line is somehow sustainable long term.

>>42228954
Ego depletion isn't real

>>42228954
>Literally 99.99% have no performance goals
Sauce me up on that, I play intramural rugby with a bunch of guys from work who would disagree
>You deserve to get hurt for having strength goals
Wew
>Deadlift and squat close to your PRs while commuting to a full time job
I've worked full time since 18 and 15 years later still lift heavy. I deal with my responsibilities just fine.
>Ego depletion, making yourself more tired, etc.
The feeling of satisfaction I get from lifting heavy far outweighs the effects on my mood from fatigue, maybe you're just a bitter old cunt my dude.
>You are literally all barely out of your teens
No cigar, sorry, joints are fine 15 years out

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>>42226820

>>42228749
Even without safety bars, you can drop a squat bar.

>>42228840
backpack

>>42226542
> 5'5
> alpha male
> hercules looking
Come on anon, you can do better than that

>>42228732
be my gf then

>>42228840
My gym has a fucking chain
I'm sure you can afford a chain

>>42228840
>fill walmart bags with dirt
>hold heavy dirtbag in one hand and do workout with the other
>switch sides and repeat

>>42226394
>jack of all trades

>>42226532
>yeah man I used to be able to lift a lot more than that in high school
t. Every Chubby 30 year old

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>>42226820

>>42226506
Power Cleans

When shrugging your shoulders should come back and not straight up

>>42226353
Nice bait

>>42226820
motherfuc

>>42226666
Women definitely care about numbers.

>>42226956
>lower pecs
brb training just the middle of my quads

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>>42226394

>>42229395
Yeah, the number on your bank account.

>>42226394
Idiot thats like saying squats are inferior to bulgarian squats, inferior to hip thrusts, inferior to lunges etc. you can't just single out a compound movement and add isolations idiot.

>>42227389
I never got preacher curls
they seem like a sure ticket to snap city and have like 1/4 of the bicep ROM

>>42228506
it's optimal for horizontal pushing strenght, which is measured with the bench press

>>42226506
they're useless if you're shrugging a couple 40's for 15 reps and that's it.
Think about it, the traps are one of the biggest muscle in your body, with an incredible strenght potential, you need more overload.
Power shrugs, barbell shrugs, rack pulls + hold at top...any movement where you can load a fuckton of weight and use the traps will benefit them
for example ----} >>42228848

>>42228840
do it like I do and look like a faggot holding a dumbbell between your knees

>>42229765
yeah same, plus fatties mire because they're to fat to do this

>>42229776
in my case I definitely look like a faggot because it's a fucking 12kg dumbbell: I weigh 90kg and my upper body is still shite

>>42229789
>and my upper body is still shite
who cares though. you'll improve fast. I started at 12 kgs, but after 4-5 weeks I use 20 kgs and my bench is improving.

>>42229799
I've been at that weight for a while, granted that I can consider November to april gains completely lost, and I've started dipping again only recently, but I think it'll take a long while
My shoulder mobility is awful and I just weigh too much for my strenght
I gotta say, I improved a lot, but I still look bad because I started from such an auschwitz level and my bone structure is awful

>>42226506
rack pulls 3x10. shrugs did nothing for me. one month of rack pulls and my traps are growing like crazy.

>>42228615
But that's not how this meme works. Is this a subtle troll variation of the meta-meme meme?

>>42228562
Pull-throughs, or one of the best fucking glute excersizes.

>>42226353
Wait, shrugs are useless? Why?

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>>42233637

>>42229227
it never changes. i work in geriatrics and there are so many 70-year-olds who swear they used to bench over 3 plates. like, that was an elite lift when you were a young buck, dude. quit fucking with me.

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>>42228651
>Implying weight takes part on how quickly something falls

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>>42226394
>Functional strength

>>42228464
Is this a pasta?

>>42228651
How the hell would my maxilla be crushed by doing bench?
Maybe, MAYBE it could clip my mandible if I drop it like a fucking retard

>>42228954
i agree with this post completely
>>42229002
>based on my own experience (n=1), you are completely wrong

lol

>>42234522

>implying that the amount of Mass vs. Amount of surface area that will increase air resistance is linear and there it isn't actually true that it will travel ftl

>>42228974
It is. You can increase you mental stamina like anything else through hard work and perseverence, but realistically even that has a genetic cap.

>>42234916
i'm not the guy you're responding to but maybe learn some basic physics
a slipped bench is basically an object in free fall

all objects, in free fall, will fall with the same rate of acceleration, regardless of their mass

>>42234987
a slipped barbell while doing bench* fuck me

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>>42234987
>implying additional plates don't affect wind resistance

checkmate atheists.

>>42235018
>implying wind resistance will make a difference in this scenario

>>42235046
>implying the floaty addition of 2pl8 wont save your life

never bench light m80s

>>42226820
keked

>>42234540
If that's how you feel, then there absolutely zero reason to even consider bench pressing.

>>42229710
Dips are the superior compound though.

>>42226820
god damn....

>>42228572
I just imagined snatches inside a power cage, intense memery

>>42234987
>what is terminal velocity
Unless your a manlet with tiny arms, that barbell is gonna reach terminal velocity before it hits your chest

>>42228613
Enjoy your tiny forearms

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>>42234889
>based on my own experience (n=1), you are completely wrong

If you get to talk out of your ass with "what I reckon," so does he

>>42226506
power shrugs

>>42226353
>deadlifts and shrugs are bad exercises
wanna know how i know you're small?

>>42226506
power shrugs, deadlifts, rack pulls above the knee

>>42226587
>squeezing your traps with bitch weight dumbbells will grow one of the hardest muscle groups to develop
holy shit, /fit/ truly hasn't got a fucking clue anymore

>>42226820
keeek

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>>42238815
>one of the hardest muscle groups to develop

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>tfw do literally every exercise listed itt

>>42228765
Pull the pin out of the assistance weight stack and put a 25lb plate on the pad so it goes to the bottom.

Bam. Unassisted dip station

>>42228531
>>I am the fastest at pulling carts off trucks

Have a sticker.

Hope your endurance is good. How's the next 40 years sound?

>>42228615
Joey?

>>42226852
>protects shoulders
>trains the whole chest
>allows you to overload the movement

>>42229726
how about you actually go all the way down instead of half repping?

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>>42226542
>Dr Israetel

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>>42226353