If you're looking to take your strength training routine to the next level, incorporating The Launch Pad can be a great way to do it. To get the most out of your training while using The Launch Pad, we recommend the following approach:

• Warm-up Sets: Start your workout by using The Launch Pad for your warm-up sets. This will help activate and engage your muscles before moving on to your working sets. It's a great way to prime and prepare your chest muscles for the upcoming exercises so you get the most out of your workout.
• Working Sets: After completing your warm-up sets on The Launch Pad, you can transition back to your regular bench for your working sets. The Launch Pad is designed to enhance your workout by targeting specific muscles and improving muscle activation. Returning to your regular bench for your working sets allows you to focus on your overall bench press strength. **Important Note** To harness The Launch Pad’s unique ability to instantly improve strength and power through central nervous system (CNS) potentiation, we suggest adopting this strategy, which involves including a 3-minute break between removing The Launch Pad and resuming your working sets on the flat bench. By adopting this method, you'll experience a significant difference in your performance.
• Adjusting Weights and Repetitions: It's common to experience a decrease in weights and repetitions when using the launch pad initially. This is attributed to the launch pad's introduction of heightened instability, effectively engaging both your chest muscles and the stabilizing muscles of your shoulder girdle concurrently. This dual engagement intensifies the exercise, requiring your muscles to work harder. As a result, your muscles may need some time to adapt and build strength. Furthermore, The Launch Pad increases the range of motion, an additional factor that adds to the overall intensity and volume of the exercise. To navigate these adjustments effectively, we recommend initiating your training with lighter weights and gradually progressing as you grow more accustomed to The Launch Pad. It's important to note that loads which you typically handle comfortably on the flat bench can feel 20-30 lbs heavier when using The Launch Pad.
• Alternatively, you have the choice of incorporating The Launch Pad into your secondary day or as auxiliary work. This option is particularly relevant for powerlifters who adhere to a stringent program involving bench pressing two or three times a week. In such cases, we recommend conducting your routine bench press training on one day and utilizing The Launch Pad for your entire workout on the secondary day(s). This approach enables you to capitalize on The Launch Pad's advantages while adhering to your established program and honing your bench press skills on the flat bench.
• On the flip side, if you’re using the launch pad to rehab an injury or training for muscle hypertrophy, we recommend using The Launch Pad for your entire chest workout. A top-notch hypertrophy program typically includes two key elements: diversified exercises and enhanced muscle activation. By incorporating The Launch Pad into your training, you fulfill both of these requirements. The added stability challenge and the increased range of motion which The Launch Pad allows you to train through, introduces a new exercise stimulus, which is advantageous for boosting muscle growth.If you’re recovering from a shoulder injury, The Launch Pad can be used as a low-impact way to gradually rebuild strength and mobility before returning to traditional presses.

Remember, consistency is key when incorporating new equipment into your workout routine. With regular use and proper technique, you will see major improvements in your strength, power, endurance and musculature development

• Pressing on The Launch Pad is best used as a max effort lift for a rep max or a supplemental lift, offering a great way to train for both power and endurance. For max effort work, going to a 6-10RM is generally prescribed. For supplemental work, 3-5 sets of 6-12 reps works well. As a supplemental lift, this is done as a second exercise. Remember to start light and progress gradually as you will be training an increased ROM.
• For tempo work, we recommend using a moderate rep range (3-6 reps). Use a moderate intensity between 60-75% of your 1 rep max, starting on the lower end of this scale in the early part of your training cycle, and progress to the top end at the later phases.
• For Powerlifters or Strength Athletes following a set training program, we recommend using The Launch Pad to warm up and then returning to the flat bench or adding exercises on Launch Pad after your normal bench press work when using it during the same training session, or use it on a separate day altogether.
• To take advantage of The Launch Pad’s short term performance enhancement / make the most of The Launch Pad's capability to generate PAPE and potentiate the CNS: Utilize The Launch Pad to bench press with during your warm up sets and while working up to your heaviest set for the day. Complete your top set on The Launch Pad, then take it off, rest for 3 minutes, and perform your top set again on the flat bench.

- Use it for Power Training -

When it comes to pressing exercises, the most challenging part for many is getting the weight off the chest. By incorporating The Launch Pad into your training, you can develop more power and explosiveness right from the start, as it allows you to train a deeper range of motion and build starting strength to explode out of the hole with.

- Utilize it for Skill Training -

Because using The Launch Pad adds a factor of instability, you will be more conscious of any technique deviations during your repetitions. When you transition back to a conventional bench, you will find it easier to refine your technique and this will work in your favor.

- Use it to Improve Your Traditional Bench Press Strength -

In contrast to the conventional weight bench, The Launch Pad introduces a significantly greater level of instability. When you incorporate the traditional bench press back into your routine, the sudden increase in instability should enable you to lift more weight than before.

- Use it for Hypertrophy Training -

A top-notch hypertrophy program typically includes two key elements: diversified exercises and enhanced muscle activation. By incorporating The Launch Pad into your training, you fulfill both of these requirements. The added stability challenge and the introduction of new exercises offer a distinct stimulus, which is advantageous for boosting muscle growth.

- Use it for Injury Prevention and Rehabilitation -

By targeting the muscles of the shoulder girdle, it can help improve range of motion, stability, and strength, which can ultimately help prevent injuries in day-to-day life or during sports and other activities. For individuals who are recovering from an injury to the shoulder or surrounding muscles, The Launch Pad can be used as a low-impact way to gradually rebuild strength and mobility before returning to traditional presses.

If your goal is to increase strength or power, the recommended approach is to do 3 to 5 sets of 2 to 6 repetitions for each exercise with heavy loads. For muscle growth (hypertrophy), the ideal range is 3 to 4 sets of 6 to 12 reps with moderate to heavy loads. And if your aim is to improve muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps with light to moderate loads.

In each case, the goal is to utilize the maximum weight that enables you to successfully complete all of your repetitions and sets while maintaining proper form. It's also important to give yourself sufficient recovery time between sets in order to sustain a high performance level: 2 to 5 minutes for strength and power, 30 to 90 seconds for muscle growth, and just 30 seconds for endurance.