Name: Playbook - Myles Harris - BENCH WARMUP 2.0 ⚡️
Uploaded: 2023-03-15T22:19:37.394Z
Duration: 10 min
Description: BENCH WARMUP 2.0 ⚡️

What’s good gang! It’s the new week so I hope we’re all out there chasing our goals and getting to it. For todays daily sesh we got a new and improved bench press warmup routine! It’s important to make sure everything is warmed up before hopping into benching so we can move more weight and be more safe and prepared. So let’s get into this! ⚡️

Grab the bar slightly outside shoulder width with a pronated ( over hand ) grip, make sure the pad is locked in over thighs, and pull down, squeeze, and back up. 

Focus: upper back.

Lat pull downs

Grab a pipe or something that closely resembles it and keep your hands at a wide angle ( or more inner depending how good your mobility is ) and go completely up and down over your body slowly.

PVC PIPE SHOULDER DISLOCATIONS

Have the cable at the top position and grab the ropes with a neutral grip at the bottom, then push down twisting outward at the bottom of the movement, squeeze, then slowly back up. 

Focus: lateral head of triceps.

Rope cable push downs

Using a pole tie a light resistance band around it or hold it and external rotate while keeping the elbow in place. 

Focus: shoulders.

Banded external rotations ( dynamic stretch )

Grab a light pair of dumbbell and raise them up completely with a neutral grip to your sides at a 45 degree angle. ( better to do this on an incline bench ) 

Focus: shoulders.