2 best exercises for…

Pullups
OHP
Deadlifts
Some type of Rows

It isn't that hard OP, there is a reason the above + Squats and Bench are recommended so highly

>>42694097
Shoulder --> OHP + either lateral raises or facepulls
Back --> Deadlifts + Pendlay Rows

with these youre hitting all heads of the delts, getting a thick back too

>>42694135
>>42694201
Thanks m8s, that sounds solid. I like the idea of doing some lateral raises or facepulls after those compounds as well.

Shoulders: OHP + Lateral Raises
Back: T-Bar shrugs (rows minus arm bend) + heavy weight high rep dumbbell cheat rows with full stretch at the bottom

Vertical pulls are overrated as fuck.

>>42694097
Deadlift and pull-up. For more back iso it's the row all the way.
Handstand pushup>OHP all day everyday. Lat raises can't be beat for delt size. Arnold presses are good but I find it difficult to keep the volume up on them.

Imo z press + face pulls (z press is a purer pressing motion than ohp imo, and I feel it more on my shoulders)

Then some kind of heavy pull, one from either snatch grip rack pulls, power shrugs from the knee (no boxes, so your back is under constant tension mixed with doing it off a box and looking to maximize loaf), or the landmine shrug thing that nether recommends and I would then have a really strict row, probably face down on an incline bench, using 2DBs and focusing on mind muscle connection.


Tbh, I'd personally want 3 or 4 exercises to make sure I was fully developing the back, a heavy pull with the emphasis on the upper back, as described above, a really strict row variation to make sure you're recruiting the rhomboids and mid and lower traps, and then a deadlift variation (probably paused at the shin for a 5 count) or lighter exercise for the erectors like hypers. This differs from the first exercise listed because there'll be lots of hip flexion, so the lower back and lats will have to work much harder, and the upper back won't be under such stress.

Finally, I would have an optional lat exercise, if you're someone who actually responds very well to vertical pulls. If that's not you, you could do some kind of cheat row if you find your lats lagging

File: hqdefault (18).jpg (20KB, 480x360px) Image search: [Google]

20KB, 480x360px

Z-Press
Snach grip upright rows
Rack pull above the knee
Cheat rows

>>42695703
>Jeans and tank
It is like he is trying to be a super hero so bad.

Bump for interest

File: JXMvXbn10f4.jpg (19KB, 200x319px) Image search: [Google]

19KB, 200x319px

>>42695861
>>42695703
YOKEMEUP

>>42695703
This but unironically

>>42696177
>>42695703
Is the snatch grip on the upright rows for protecting your shoulders or to better target the lateral deltoid?

ohp
facepulls

db row
chinups

>>42694269
>>42694293
This is really interesting to me, I've always heard the vertical pull emphasized over horizontal pulls. I don't know the science, but anecdotally from people I've seen this makes sense. Would you say it's good not only for the thickness of the back, but also widening out the lats?

File: back_mach-03.jpg (53KB, 403x500px) Image search: [Google]

53KB, 403x500px

T-bar row
vs
Cable row with V-handle
vs
Seated Lever row (one/two handed) (pic)
vs
DB row

Pick two. Or one.

>>42694097
shoulders (assuming you will be bench pressing):
lateral raises
face pulls
back:
pullups
deadlifts

>>42697535
>no vertical pushing motion for shoulders
Wut?

>>42697687
front delts are already stimulated by bench pressing and bench pressing variations, so if I can only pick two shoulder movements I'm going to hit my side delts and rear delts

https://youtu.be/xZ2FWs_cJV4?t=31m40s
http://seannal.com/articles/training/overhead-presses-overrated.php
https://renaissanceperiodization.com/front-delt-training-tips-hypertrophy/

i've found bench and cgb pushes my OHP up anyway - if i make bench and cgb gains, i make OHP gains without even having it programmed in

>>42697724
>>42697535
Interesting points, I'ma take that into consideration, thanks m8

>>42696419
Yes. Vertical and horizontal pulls both hit the lats, and depending on the angle you're doing on your rows you can hit them even harder than vertical pulls - just play around with a lighter dumbbell and pull at different angels to see how many different areas of your back you can hit with them.

The "horizontal = thickness and vertical = width" is a meme. I'm not saying you shouldn't do chins/pullups, but they're massively over hyped and the thread is about the 2 most beneficial. Just as reference, Yates very rarely did vertical pulls and had one of the biggest backs in bodybuilding.

>>42699611
I had no idea about Yates, thanks m8. I'm going to dick around this afternoon and see what I can do.

File: whatisthis.png (652KB, 1109x1070px) Image search: [Google]

652KB, 1109x1070px

brehs what muskle is this?

This was briefly looking like it might be a useful bread before it died

>>42702527

nigger

>>42701964
That's the Teres Major, m8

>>42697724
What would you think of…
>Incline Bench Press
>Yates Row
>Lateral Raises
>Face Pulls
>Deadlift

>shoulders
Clean and Press
Lateral Raises
>back
Pullups
Barbell Rows

Shoulders

>OHP
>Lateral Raises

Back :

>Pull ups
>Bent over row

DONT FALL THE FOR DEADLIFT MEME

>>42694097
shoulders:
OHP
Bench Press (seriously)

back:
Pullups
Bench Press (seriously)

Band face pulls (medial delt and rhomboids)
OHP (front delts and traps)
close grip lat pulldown (lats and rear delt)
Diddlys for erectors, lats, traps and rhomboids

>>42703898
you're (seriously) retarded

>>42703958
Bench Press target shoulders and back more than back, scientific studies suggest.

>>42704032

Ok, sure it targets a little bit front shoulders, but back? SERIOUSLY? BACK?!

>>42703940
That sounds pretty legit. Why band face pulls specifically, as opposed to cables with rope attachment or something? Convenience?

>>42694097
look for delts id do OHP, lateral raises, and facepulls.
for back id do deadlifts and rows