After not benching for two weeks and pain has subsided a bit, I wanted to just hold some weight in my hand before the meet.
Used the shoulder savor pad and focused on precision and speed. I am by no means an explosive lifter, so my fast isn't the fastest.
Worked up to 185lbs x 1
Rehab:
- Scapular retraction followed by external rotation 3 sec eccentric and protract
- Pushups shoulders retract / protract
- Face pulls with external rotation bias (palms facing each other) flare elbows out / retraction of shoulder blades
- External rotation punches
