BENCH PRESS, ENOUGH?

The bare minimum you could do for upper body would be bench, rows, and lateral raises.

>>42710836
>rows, and lateral raises.

Awesome, I didn't know those were the key exercises. Thank you.


My time and motivation is somewhat limited and I would like to do the real CORE for upper body to maximize my efficiency.

>>42710852
It would be better to do OHP than the lateral raises. I was just throwing out the theoretical minimum to hit every upper body muscle group.
Perhaps more practical would be to do bench + rows one day and ohp + chinups another day.

>>42710897
>bench + rows one day and ohp + chinups another day.

That sounds great, I wouldn't have to buy dumbbells that way since I only have barbell and plates.

>>42710914
Do you have something to do pull ups?
You could go with dips and pull ups instead of bench and rows if you don't have a bench (or just like the movements more).
For lateral and rear delts, maybe barbell facepulls?

>>42710946

I can use a metal structure that would allow me to do pull ups, but it does not allow me to get my chin above it. Not sure if that's a big issue.


I do have a bench though, but nowhere to do dips.

>>42711006
how tall is it? could you tie some gym rings on that structure? you could use them for pullups and also lower them more for dips

>>42711051

Around 6'5''