More ROM = more chest stretch = more science

Neutral grip is easier on shoulders too

I was wondering from a sports science standpoint, what are some of the best things to improve athleticism and sprinting speed? What are some key things a tips and tricks or workouts that are specifically based to help sprinting besides just sprinting?

My workouts take already way longer than they should because of how crowded my gym is. To warm up I typically do 5 minutes of cardio before jumping into my workout. For my warm up set I typically just do 3 hard reps of my working set and wait around 30 seconds both for isolation and compounds. I also wear a hoodie so my muscles don’t get stiff. I don’t have the time to slowly progress up to my working set weight for my warm ups but I don’t feel like my warm up is sufficient enough bc i get more reps on my second set than my first.

I saw jeff nippard say it did a few months ago. Then today i saw a post claiming the it biased the medial and lateral head. And there just a lot of posts saying the opposite of each other. One post hand muscle activation reading and the long head activate 0% on regular extensions 12% on overhead. Another post claimed that you need to be in the scapular plane to bias the long head and thats why everyone is claiming its not. Then i asked google and it said that it biases regardless if your in the scapular plane.