Today's activation series: CHEST. Here are a couple simple activation exercises that I personally perform before starting my chest compound movements such as bench, incline, or decline to increase blood flow and ultimately the mind-muscle connection. .
1. Banded Fly to Banded Neutral Press: Wrap a band around a pole of some sort and perform 3 sets of 15-20 reps at a slower tempo. Really focus on keeping the shoulder blades retracted while using your elbows to squeeze your chest together. Core braced.
2. Svend Press or Plate Press: Grab a plate accordingly and grab it with both hands as shown. Squeeze the plate as hard as you can using your hands and elbows, you should feel your chest squeezing as well. Perform the press while maintaining retraced shoulder blades. Perform 3 sets of 15-20
3. Single Arm Pec Dec: Keep the weight low and perform your regular pec dec but one side at a time with a slightly bend in the elbow. Again shoulder blades retraced, traps relaxed, and maintain focus. Use your opposite hand and lightly tap on your chest to build a stronger mind-muscle connection. 3 sets of 15-20 reps each side.
If you have a hard time feeling it in your chest during your push days, try these prior to your working sets. Hope this helps. Message me with any questions!
Getting back in the game this week has not been easy! I'm tired, I'm sore and I'm craving the bad stuff. I've given in to some of those temptations I will admit, but know that each day I will become stronger and 💯 I have a good team behind me.