The press and deadlift are perfect examples of this precise application, and the squat is the best way to build strength in the hips, legs, and back. My shoulders and back feel great, and I lost no strength from omitting bench. 3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal ... you need only perform the Squat, Bench Press, Deadlift and Bent-Over Row. Yes, deadlifts, overhead presses, and farmer's walks are really that important. But if you’re asking this because you fear that the shoulders are not being worked with the routine as is, you’re mistaken. It’s not the best squat variation for building muscle, and this time it’s given even more emphasis—he recommends doing 2 extra sets. You're still getting pressing work in. I quit benching and only do overhead press now, and I love it. Moreover, the bench press targets less of the upper-body musculature than the overhead press. I'm totally with you, man. The overhead press is a compound upper body movement that develops serious strength and mass. The bench press and the deadlift work the shoulders, it is just more difficult to visualize. Overhead pressing may help bench press, but in your topic title it says "Training Deadlift and Overhead Press only", if OHP is a means to develop a better bench, then why would you only be doing those 2 lifts and not doing the bench press? Add the bench press for upper body strength, and chin-ups for arm and upper back strength, and you have all the bases covered. And yes, squats and pull-ups are good too, but if you can't pull double bodyweight off the ground, press bodyweight overhead, and carry bodyweight for about 100 yards, work to reach those standards first and all your other goals will be that much easier to smash. Trap Bar Deadlifts: I love me some deadlifts, and you’d be hard pressed to convince me otherwise that trap bar deadlifts aren’t one of the best overall lower body exercises you can do. If you don't enjoy bench, don't do it. The common wisdom is that squat helps deadlift but deadlift does not help squat. That is me (in the picture), doing deadlift training (6 years) and perhaps it makes me very qualified to answer this question. Yes, absolutely. Explosive lifting is missing from most lifter's training programs, and it can pack muscle onto your frame quickly. Exercise: Day 1: Day 2: Day 3: A1. Bench Press; Overhead Press; Pendlay Barbell Row; Deadlift (lesser priority) Mehdi borrowed from pioneers like Rippetoe, and so the problem remains with the low-bar squat. Add the clean and press to your training in order to move the bar faster and more efficiently on all other lifts. Nevertheless, if I had to choose only four exercises here’s what I’d pick: 1. 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