A.) Warm-up on the way to the gym
Setting Used: Warm-up Type 2
Helps to avoid shoulder injury
Use these vibrations on your way to the gym 5-10 minutes
B.) Shoulder Warm-up Exercise (Reduce bench press shoulder pain)
Setting Used: Performance Standard - Shoulder Front Delt
Double up band, wrap the band around both arms and hold 1 DB and chest press. Pull apart the band at the bottom of each rep
2 sets of 10-12 reps each side
C.) Chest Exercise to Improve Bench Press (Getting out of the ‘hole’)
Setting Used: Performance - Chest (Default)
Chest Press Barbell half press full press
10-12 Reps perform after your regular sets of bench press
Helps lifters move the weight at the bottom of the bench press and getting out of the ‘hole’
D.) Triceps Exercise to Increase Explosiveness for Bench
Setting Used: Performance Standard - Triceps
Explosive Triceps Excercise Video
3 Sets of 15-20 Reps do quick reps using the bottom of the triceps to move the weight
This exercise works the most important part of the triceps for explosiveness in the bench press
E.) Warm-Up Sets (Bench Press)
Setting Used: Warm-Up Type 1
To be used during the warmup sets of your barbell bench press helping to bring blood flow and getting your chest ready to bench heavy
F.) Help Your Chest Recover After Workout
Setting Used: Recovery Setting Type 3
Use on chest following the placement above after heavy bench press to aid in recovery and reduce muscle soreness
The Mid chest is the most frequent area in need of recovery
G.) Improve blood flow to your shoulders increase recovery rate
Setting Used: Recovery Type 2
If your shoulders are sore after benching use these vibrations to improve blood flow and reduce tension
Lower the weight; Helps to strengthen your ligaments while reducing overall strain. Knee pain can be complicated and often involves weakness or tightness of the surrounding muscles
