re: OT workout crew assemble!!! Need suggestions on daily routines

quote:

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If you are benching, you had better be rowing/pulluping/scap


i do all my bench with dumbells

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He's saying you need to counteract your internal rotation (pushing) with external rotation (pulling). if all you're doing is pushing and putting stress on your shoulders and chest, your back will be weak and you're heading straight for an injury because you are avoiding specific areas which are needed for well balanced strength and health.

It's the same reason you see so many swimmers doing backstroke after long freestyle, fly, breaststroke sets. It helps unwind, keep loose and avoid injury.