One upper body exercise

[residue]

power clean or clean and press

[WoogsRaven]

Most people I see are doing dips the wrong way. Instead of bending your legs back and bending your knees as you descend, your legs should be facing forward and your body should be shaped like the letter 'J'. Once  someone tries it that way, then all of a sudden they're not busting out as many reps.

[BB]

Hopefully just joking here. 

Actually I'm not, I figured the Clean and Press might be disqualified as two exercises, but it's not, so I'll go with that. It's the most complete exercise one can do.

That being said, I'd take a Muscle Up or the process of learning the exercise over the dip. Even if you fail, you're at least get a half-assed pull up or dip during the exercise. And as you get better with them you can play with isometrics, speed, and body position to get more out of them.

Also I'd take a pull or chin over a dip any day. Much rather have a strong back over pecs or tris for actual performance. You pull or pick up many more things than push them, and for real pushing comes from the legs anyway.

[WoogsRaven]

Actually I'm not, I figured the Clean and Press might be disqualified as two exercises, but it's not, so I'll go with that. It's the most complete exercise one can do.

That being said, I'd take a Muscle Up or the process of learning the exercise over the dip. Even if you fail, you're at least get a half-assed pull up or dip during the exercise. And as you get better with them you can play with isometrics, speed, and body position to get more out of them.

Also I'd take a pull or chin over a dip any day. Much rather have a strong back over pecs or tris for actual performance. You pull or pick up many more things than push them, and for real pushing comes from the legs anyway.

I agree about the Clean and Press and the benefits. My concern is my lower back as I'm in my mid 40's now. Any suggestions on how to counter that? I do have a heavy duty two buckle leather belt that I rarely use, nowadays. Otherwise, I try to avoid weight training exercises that heavily involve your lower back.

[IroNat]

If clean and press is considered a single exercise then that's the one.

The clean being a squat clean.

[Coach is Back!]

Bench press by a long shot

[Humble Narcissist]

wheel of pain.

Great exercise for slaves and prisoners of war.  Just make sure your slaves never get as big and strong as Conan.

[mazrim]

Most people I see are doing dips the wrong way. Instead of bending your legs back and bending your knees as you descend, your legs should be facing forward and your body should be shaped like the letter 'J'. Once  someone tries it that way, then all of a sudden they're not busting out as many reps.

That is true (or at least for targeting chest more). Hated them and found them almost pointless for the results until doing them Gironda style.

[BB]

I agree about the Clean and Press and the benefits. My concern is my lower back as I'm in my mid 40's now. Any suggestions on how to counter that? I do have a heavy duty two buckle leather belt that I rarely use, nowadays. Otherwise, I try to avoid weight training exercises that heavily involve your lower back.

Honestly, for lower back and the Olys, I just do lots of extensions, don't try to be to pushy with intensity, and constantly adjust form even though it hurts my ego sometimes. Biggest help is having someone who knows the lift look and tell you when thing are going shitty form wise. Also if a gym has blocks or similar to pull from different heights, it's helpful.

[WoogsRaven]

That is true (or at least for targeting chest more). Hated them and found them almost pointless for the results until doing them Gironda style.

Is that what they're called? Gironda dips? Didn't know that. I was taught to do them that way in my teens and saw the benefits right away once I could bust out 15-20 a set.

[mazrim]

Is that what they're called? Gironda dips? Didn't know that. I was taught to do them that way in my teens and saw the benefits right away once I could bust out 15-20 a set.

Yep, unless I am misunderstanding your description.

[WoogsRaven]

Yep, unless I am misunderstanding your description.

No, you were right. I googled it and it was exactly like I was describing.

[IRON CROSS]

one upper body exercise? tittyfuck.

Ron ban this stupidity !.

Thanks