Rise Beyond Fitness: Personal Training Orlando FL

Build a Powerful Bench

Today we’re using block presses to overload specific ranges of motion, attack sticking points, and improve force production through the press.
One of the biggest benefits of block work is that it allows us to train around aggravated tissues while still loading the movement intelligently.

If certain positions are irritated, we can modify ROM and work within your current load and range tolerance instead of completely avoiding the press.

No bench block? Use a striking pad or even a yoga block. Sanitize it, shove it underneath your shirt, and press. A yoga block is essentially a 2-block press.

Arm length dramatically changes pressing mechanics. I’m 5’7” with a 6-foot wingspan (+5 ape index), so my pressing demands are very different from someone built differently. I often say I couldn’t grow tall, so I grew wide 😅

I hope you guy's find this video helpful! I'm sick of seeing shot form content that doesn't teach others, so I will be making videos like this more often.

Like and Save for future reference, comment if you have any questions!

Intention drives Intensity

A press is a press, but how we perform that press will drive the mechanism for adaptation. Today we're working with a dynamic effort bench press, to recruit fast twitch muscle fibers and improve force production.

The bands create eccentric overspeed, forcing you to stabilize and reverse the weight aggressively while producing maximum force on the way up.

10 sets of 3 reps, 60 seconds rest. Every rep moved with maximal intention.

This is incredible for:

• Power development
• Rate of force production
• Athletic performance
• Punching power
• Explosive upper-body strength

Work with loads between 35-50% of your 1RM. This is a high level movement that is meant to be performed once you have total control of your pressing mechanics.

Let me know if you implement this into a "lighter" push day, and see how far it takes your performance!

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Prone Swimmer CARs

The glenohumeral joint moves through 360° of motion while also axially rotating throughout movement.

This drill combines swimmer mechanics with controlled articular rotations (CARs) to improve mobility, stability, and active control of the shoulder complex through end ranges.

It's important to express and control your end ranges of motion often. We get hurt at the ranges we don't have control over. As we age, we have to shift our focus to longevity and resilience. I have an expression "we need to to what we need so that we can do what we want".

Add this to your routine as a dynamic shoulder activation before your strength training. Let me know if you feel the difference!

Lower back tight?

If you find yourself stretching your back multiple times a day, it’s probably not a flexibility issue,
It’s a stability issue.

When your body doesn’t feel control in a position, it creates tension to protect you. So you stretch… and it feels better for a minute… then it comes right back. That's a good sign to know that you can't stretch your way out of pain, you have to build your way out.

Instead of chasing the stretch, build control by doing this:
• Pallof press with an overhead reach (resist rotation + control lateral movement)
• Side plank (build lateral stability and trunk control)

These give your body a reason to let go of that constant tension by providing your nervous system with feedback that tells your body it's safe to move. Do this consistently and you’ll notice that stiffness start to ease.

Let me know if you have any questions in the comments, or feel free to send a DM and I'd be happy to chat with you.

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Relieve Neck & Shoulder Tension

If you feel tight through your neck, especially with side bending or elevated shoulders, this area is often holding excess tension.

The upper trap, supraspinatus, and levator scapulae can become overactive with posture, stress, and repetitive use.

This release helps reduce that tone and restore better movement.

How to do it:
• Place the ball in the middle of your upper trap , not directly on the neck.
• Lean into the rack or a corner wall to apply pressure
• Breathe and allow the muscle to relax under the ball
• Make small adjustments to find the most tender areas

From there, add movement:
• Gently bring the arm behind you to open the tissue
• Slowly tilt your head side to side
• Add small nods (flexion/extension)
• Move in and out of the position to let the tissue glide over the ball

Why it helps:
• Reduces neck and shoulder tension
• Improves tolerance to lateral flexion
• Helps bring the shoulder out of a constantly elevated position
• Restores smoother, more comfortable movement

Be careful with the amount of pressure you place, more is not better, and you could risk impingement of a nerve if you place excessive force. This is about relaxing the area and then reintroducing movement.