Exercises you started doing way too late

I fucking can't get the mobility to ohp it feels like my scapula are going to pop off my back. I think I might have some kind of nerve damage or some shit

calf raises, tricep extensions and hyperextensions obviously

Squat, Bench, Deadlift

Bench press
Squat
Deadlift

Do dumbell shrugs instead of BB. Way better. Or hex bar if you don't mind looking like a tool even using that

I do smith machine shrugs

why are dumbbells better

my gym doesnt have hex bar :$

99.9% of the population I'd guess

I can't say it's done a ton for my delts since I started doing them again, but it's an nice ego boost to lift more over your head than most people bench

honestly OHP is not that important for aesthetics. lateral raises are far superior for bigger delts. your front delts already get enough work if you bench/incline

Your grip is probably too wide like most people I see. Youtube rippetoe art of manliness. Your grip should be like shoulder width, maybe slightly wider. You'll destroy your shoulders with too wide a grip.

Better ROM with DB in my opinion. Maybe it's just me, but I could never really feel my traps working with BB shrugs. Maybe I should try them again though

what is ROM? sorry not English

That seems like such a meme

Clapping Push ups - I used to think they're bs mainly meant for show but they do wonders for your bench press

L-sits - the abdominal muscle control you gain is noticeable quite fast, very important for a lot of compound lifts

Hanging Windshield Wiper - same as above

read-only memory

G O O G L E

i cant find fitness related results thats why i asked

yeah this is what i find too

Ok for real he means range of movement

aaah ok

yeah i guess dumbells are easier but for some reason i like smith machine

might try them with dumbells at some time tho

Damn, Dean Winchester got jacked.

Curls and Skull Crushers

>tfw fell for the "bench and pull ups are all you need for arms" meme
>tfw 28 inch thighs with 14 inch arms

read the sticky dumb faggot

>Shrugs
Same. Always believed the meme that Deadlifts were enough. Tried doing some shrugs after and my traps have never felt so sore. I swear to god I could see instant results in the next few days.

Still not quite sure about form though. I try to do power shrugs where you basically try to explode up as if doing the pull motion of a power clean, but too heavy to catch. Not sure if doing them with a mixed grip is cool or not either. With a mixed grip I can shrug my deadlift weight, otherwise the bar rolls out of my hands. And I don't want to hear any of that "muh hook grip" bullshit.

overhead triceps extensions, or really just any triceps extensions that target the long head more

Regular bent-over rows. From the very beginning I actually believed that Pendlay was the only way.

Bench
Incline Bench
Decline Bench

trust me im a gym bro expert

Pendlay gives me middle back pain after I do them, but I can do more weight with them. I've also been happier just doing regular bent over rows.

I present exhibit A

Hammer curls
Barbell curls
Preacher curls

>face pulls
>shrugs
>bent-over barbell rows
My triceps are growing on my current routine and I want to try dips one day once I'm big and stronk.

I used to do weighted dips early on. Got to the point where I was doing +90lbs for reps. However, I stopped doing them because I'm fairly certain they were fucking up my shoulders and leading to overtraining, negatively impacting my bench and OHP. I was stalling on those and after ditching dips they started going up again.

rest are legit though. I'm homegym so I have no cables, but I'm thinking about getting some resistance bands to do face pulls.

> "muh hook grip" bullshit
cope harder thumblet

>Finally I found a way to stop having a long skinny neck as a 197cm skinny tall dude
>shrugs are a good neck workout
you are in for a surprise OP

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I actually have large hands, but fuck that shit. And don't even try that "you just gotta get used to it bro! I swear it will stop feeling like the 500 lbs is ripping your thumb from its socket bro!" bullshit.

>I've been doing X for 1,5 week so by now I should get Y
>Wtf Jow Forums

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>Barbell Rows

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>your reading comprehension

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>Exercises you started doing way too late
Socialising
Networking

oof

Barbell Hip Thrust
Pendlay Rows
Floor Press

DELET

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Dumbbell juggles
Underwater planks
Manlet pit escapes

What?

wat

front squats

Weighted chinups and dips. I used variations until now to make them harder. Lo and behold, adding weight makes a huge difference. Amazing, right?