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Being strong is a great way to pick up chicks. It's also a great way to not be a little girly man, which is also extremely important. Probably the best drill to build upper strength is the clean and press. I don't care if you use barbells, dumbbells, kettlebells, sandbags or stones. In fact, you should be using them all!

Picking up big weights and putting them overhead will build a strong and powerful physique that will translate to sports, combat and physical labour very well. Plus it won't create the hunched over effect that bench press addicts develop. Pair up your pressing with some pull-ups and you will be well on your way to a V shape physique that performs as well as it looks.

I still recommend bench pressing on a regular basis, but put a heavy weight over head just as often.

• Swiss Bar Clean and Press
• worked up to a heavy 5 x 5
• Fat Gripz Pull-Ups
• 8 x 5
• did a set between each set of clean and presses including warm-ups
• 40kg Kettlebell Swing
• 200 reps total
• Strict Barbell Military Press
• 5 x 10
• did a set of presses between each of the last 5 sets of swings

Derek Poundstone taking overhead pressing to the extreme with a fat bar axle

Steve Maxwell demonstrates a kettlebell press


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