Are these good or bad for your shoulders? I've heard they work well but can damage you in the long run?
Upright row, behind the neck pull-up and press?
Behind the neck pull-ups, pulldowns, and presses are a complete no go. All three put your shoulders in a compromising position and the risk of injury is not work the reward. When performing all three of these make sure to do them in front of your body to ensure that you don't get hurt in the process.
That said upright rows are a great exercise for your shoulders and traps in particular. So long as you're executing the movement in a controlled fasion you should be just fine. Additionally if you're looking for other exercises to build up shoulder strength, give this article from Jay DeMayo a look:
Facepulls, seated lockouts, and the cuff complex in particular will really help strengthen your shoulders while minimizing the risk of injury.
whats so wrong with behind the head pull ups? yes they can be dangerous, if your not flexible or strong enough to do the exercise. I do them every once in a while, so it is not like i do the workout as part of my regular workout plan.
in my opinion the fact that a workout can be dangerous is testiment to how strong you are as an athlete. I have done them for years with no negative side effects. Rock climbing is dangerous if you dont know what your doing, but bouldering and climbing requires you to be out of position and put stress on your body. if this is what you subject yourself to as an athlete, why shouldn't you test yourself in the gym, a controlled enviornment?
1R i would like your input, this is just my point of view. As an avid shooter and hunter i practice shooting in all kinds of positions, prone, kneeling, off hand (left handed for me), and any other unique poition i can come up with. Why do i do this? Because in a hunting or tacticle situation you never know where you will be required to fire from. Why not train my body the same?