The key to getting the most out of every lift is to make sure you properly activate the entire targeted muscle group. One of the best ways to ensure proper muscle activation is to do some targeted pre-exhaustion work to fire up the muscles that are frequently underworked.
Pre-exhaustion training is a technique in which a muscle group is isolated and trained to fatigue before being subjected to compound exercises that involve multiple muscle groups. The idea behind this technique is that by pre-exhausting a muscle group, you can focus more of the training stimulus on that muscle group, which can help to bring it up to the same level of development as the other muscles involved in the compound exercise.
For example, if you were using pre-exhaustion training to target the chest muscles, you might start by doing a set of bench press with only a partial range of motion, followed by a set of flyes. This would fatigue the chest muscles, making them more susceptible to further training when you do the full bench press exercise.
Pre-exhaustion training can be used to target any muscle group, but it may be more effective for some muscle groups than others. In general, pre-exhaustion training may be more useful for smaller muscle groups that are typically isolated during compound exercises. For example, it may be more effective to use pre-exhaustion training to target the biceps or triceps muscles, which are smaller muscle groups that are involved in many compound exercises but may not receive as much direct training as larger muscle groups like the chest or back.
Pre-exhaustion training can be a useful technique for targeting specific muscle groups, but it can also be demanding and may not be suitable for everyone. It's important to consider your overall training goals and to pay attention to your body's responses to determine whether pre-exhaustion training is a good fit for you. Pre-exhaustion training is just one technique among many. As with any new training technique, it's also a good idea to consult with a qualified fitness professional before adding pre-exhaustion training to your workout routine.
Personally, my favorite pre-exhaustion movement is a vertical band press. The vertical band press helps activate the upper inner section of the pectoral muscles, which is a trouble area for me.
I usually do 10 to 15 reps before my first two sets of bench press.
Within The Lift League, athletes encounter pre-exhaustion techniques from the very beginning. The Push Pull Legs training block schedules incline bench press and seated dumbbell shoulder press before bench press to help activate the upper pectoral muscles, which are commonly underdeveloped and in need of additional attention.
When athletes become comfortable with the process of pre-exhaustion training, we strongly recommend making it a common practice.