Originally Posted by
lou t
I do dislocates using both a band and broom stick, arm circles, L-flies...ohp done with good form is the best way to fix your shoulders (assuming there isn't an injury, in which case light ohp)
now for the crazy shit. I truly believe heavy weighted dips are the single most effective training I've done to strengthen and stretch my shoulders, not to mention what they do for my traps and back, triceps.
since I've been doing weighted dips, my bench and ohp has seen noticeable increases. Not to mention what it has done for size of my chest, arms and traps.
I weigh 160lbs and add 110lbs to my dips..total 270lb dips 3 x 5. Not bragging just saying.
I believe Mccullum or Starr wrote an article in Milo back in the 90's calling weighted dips as the upper body squat. In the same article, he wrote that the best lift to assist ohp are heavy dips.
I know dips are not a favorable lift or of value in some circles, but I swear by them.
FWIW, why not add 2.5 lbs to your ohp until it feels right? if you add the 2.5kg can you still maintain correct form?