At Matheny Muscle House we believe an important aspect to your training is to include unilateral movements. This will help with balance, coordination and working towards a symmetrical physique.
The warmup
One Arm Dumbbell Bench Press w/ Mini Band Around Wrists: 2 sets of 10 reps with a controlled tempo
Stay as even as possible on both sides while one side works harder. Use your upper back muscles to pull the band apart as you go down and use your chest to drive the weight back up.
Banded Skullcrusher: 2 sets of 20-30 reps with smaller band
*This exercise directly targets the triceps, a very important muscle in any push day.
Why we warm up for the bench press
✔️ Prevents injury by increasing blood flow and flexibility.
✔️ Enhances performance by priming muscles and nervous system.
✔️ Improves range of motion for more effective bench press.
