Bench Press Max Test

barbell bench press

incline dumbbell bench press

Lower and raise your body using parallel bars to work the triceps and chest.

Stand upright with feet shoulder-width apart, facing a cable machine or anchored resistance band at chest level. Grasp the handle or band with an overhand grip, elbows close to your sides. Keep your elbows stationary and tucked in as you extend your arms downward, pushing the handle or band until your arms are fully extended and your hands are near your thighs. Pause briefly at the bottom, then slowly return to the starting position by bending your elbows, controlling the movement. Maintain a slight bend in your knees and keep your torso stable throughout. Keep your wrists straight and avoid using momentum to complete the movement.

cable face pull with external rotation

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Mobility and recovery work involves a series of exercises and techniques aimed at improving joint range of motion, flexibility, and muscle recovery. These exercises typically include dynamic stretches, foam rolling, static stretching, and light movement patterns designed to enhance tissue elasticity and promote blood flow. Proper form includes controlled movements, avoiding pain, and focusing on breathing to facilitate relaxation and recovery. This type of work is often performed after workouts or on rest days to prevent injury, reduce soreness, and improve overall movement quality.