7-Step Warm up (Chest)-B.J

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This would be a 7-step warmup that would be prior to doing one of the primary lifts which is barbell chest press. We are looking to activate this larger muscle without diminishing too much of the power production pre-workout in order to get some activation and excitation to the muscle for injury prevention.

Theragun chest
reps 1 Minute
Tempo slow
Set Reps Tempo
1 1 Minute Slow
UMT
Foam Roll Pec
time 1 minute
Tempo slow
Set Time Tempo
1 1 minute h:m:s Slow
ULT
Standing Pec Opener with Step and Reach
time 30 seconds
Tempo controlled
Integrate the stepping pattern and open the arm to extend the chest
Set Time Tempo
1 30 seconds h:m:s Controlled
2 30 seconds h:m:s Controlled
LLT
Band 1 Arm Chest Press
reps 10
load light
Tempo slow
Set Reps Load Tempo
1 10 Light Slow
LLT
Banded Chest Press
reps 10
load moderate
Tempo explosive
Prime up the chest but don't fatigue it.
Set Reps Load Tempo
1 10 Moderate Explosive
ULT
Banded Serratus Punch
reps 10
load moderate
Tempo explosive
Light tension helps strengthen scapular protraction and upward rotation which will help reduce trap takeover during chest presses.
Set Reps Load Tempo
1 10 Moderate Explosive
ULT
Hand Release Push Up
reps 10
Tempo controlled
Set Reps Tempo
1 10 Controlled