Ben's home routine. One cue per lift, read between sets.
Overhead press goes first if you're keeping it today. Then don't stand up until the shrugs.
First, before any chest. After chest it's a weak set and reads as "can't shoulder".
3 seconds down, dead stop on the floor, then press. The pause is what makes 14 heavy.
Slight elbow bend, elbows stop at the floor. If the arms start bending into a press to finish, it's too heavy — drop to 9.
Both hands under the top plate. Arms over your head and back, slow, feel the stretch, pull it back over the chest. Lower chest + lats.
Elbows only. Upper arms don't move. Lower behind the head, not to the forehead — that's the long head. Slow down.
Low back glued to the floor — that's the whole exercise. Up to vertical, 3 seconds down, don't rest them. Back arches? Bend the knees.
One foot down, other leg straight out. 2-second squeeze at the top. One dumbbell only — two roll.
Hands 1.5× shoulder width, elbows 45°. "Screw the hands in and drag them together." Chest below the handles, pause.
Feet up = upper chest. Same cues as above. This is your incline.
Counts as triceps, not chest. Elbows tucked.
Dumbbell vertical, both palms under the top plate, arms straight up. Elbows by the ears, lower it behind the head, feel the stretch, extend. Wobbling elbows → use the 9.
Dumbbells at the lap. Up, hold a second, down. No rolling.
Pause at the top, full stretch at the bottom.
Big pull first, arms last. Rows fix the 2:1 push-to-pull, not more curls.
Hips back, knees soft, flat back, chest over the floor. It's a hinge, not a squat. Pull elbows to the hips. Knee burns → your hips are too low.
Elbows never above the shoulders. Wider hands is kinder to the joint.
Palms up. Elbows pinned to the sides, no swing.
Palms facing each other. 3 seconds down. This is the brachialis — it pushes the biceps up from underneath.
Upper arm braced on the thigh. Strict — the brace exists so you can't cheat.
Palms down. 3 seconds lower. Humbling with the 9s — that's correct. Brachialis + forearms in one.
Forearm flat on the thigh, palm up, only the wrist moves. Let it roll to the fingers at the bottom.
Stand, dumbbells at the sides, towel round the handles. Grip is the forearm exercise, not load.
Tempo and pauses replace load. Light, controlled, repeated is what fixed the knee — keep it that way.
3 seconds down, pause at the bottom, drive up. Holding it at the chest keeps the torso upright — kind to knees.
Rear foot stays on the floor — no bench, no balance problem. Straight down, front knee over the foot.
Thighs parallel, back flat on the wall. Best thing there is for a kneecap that clicks.
The thing that already fixed the knee. Add a pause at the bottom.
2-second squeeze at the top. This is your hinge training without the knee.
Pause at the top. Single-leg when it gets easy.