Ok so I have heard a bunch of crap about the bench press and it wrecking shoulders, etc.
My goals are to have a stronger upperbody without injuring anything. I am not too worried about numbers.
What would be better? Weighted Dips vs. Bench
I am looking for a time efficient, progress easily trackable, safe, and best bang for my buck.
I like limiting the number of exercises i use for the simplicity and focus it brings to training, so the one with the biggest bank for my buck is important.
Also I am a basketball player, so I probably won't be tested on the bench, so that is something not to worry about?
Standing overhead press or push press will give you by far the best carryover to performance with the added benefit of healthier shoulders. Bench press will go up along with your ohp or pp so you can kill two birds with one stone. Adding dips as an assistance exercise to the press to get some extra chest and tricep work is good as well if your workout permits.
this is total horseshit. you should do weighted dips for 3-5 reps total, superslow (e.g. 4s eccentric, 2s pause, 6s concentric). bench, ohp, db bench, all that shit will just waste your time. pretty much only superslow, very heavy weighted dips are the way to go.
that, and ATG squats.
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