The following video is designed to teach you how to set up the Compex on your mid back and recommended exercises to perform.

 

 

The muscles of the mid-back support the shoulder joints and help maintain a proper posture. Integrating Compex’s Electric Muscle Stimulation into your mid-back training regime can be a great way to increase strength and muscle mass in the mid-back area.

The major muscles of the mid-back include the latissimus dorsi, the rhomboids, teres major, and the lower trapezius muscles. These muscle groups aid in major shoulder movements, such as extension and scapular adduction, and as previously mentioned, act as stabilizers to keep the body in a correct alignment.

Before starting any exercise program, we recommend first consulting with your local healthcare provider. Further, it is advised to include an appropriate warmup and cooldown in conjunction with your strength training program.

When targeting the mid-back using Compex, place the electrodes on either side of the rhomboids, latissimus dorsi and over the teres major muscles, near the lower portions of the shoulder blades. Bring the intensity of Compex’s Electric Muscle Stimulation up to a 7/10, with 10 being so intense that you would want to pull the machine off.

During the “contraction phase,” the electrodes send impulses into the muscles creating an action potential and thus, producing a contraction. During the “rest phase,” the machine is in a twitch setting. This phase allows the muscles to recover via endorphin release and capillarization. Capillarization increases blood flow, taking away toxins from the muscles and bringing the appropriate cells to the muscles, promoting an efficient recovery.

To begin to incorporate the Compex system into your mid-back workout, start with an entry level exercise such as the static hang exercise. The static hang is a basic exercise that can strengthen and activate the muscles required to complete a full pull-up.

To perform the static hang:

Stand under a bar. Place your hands approximately shoulder-width apart on the bar.
Keeping your arms straight, hold the hanging position for the duration of the “contraction phase” on the Compex unit.
Do 10 times for 2-3 sets.

The pull-up is the recommended advanced exercise for incorporating Compex into your mid-back workout session.

To complete a pull-up:

Stand under a bar. Place your hands approximately shoulder-width apart on the bar.
During the “contraction phase” on the Compex system, bend your elbows and pull your body up, bringing your chin just above the bar.
Slowly lower in a controlled movement. Rest between repetitions on the “rest phase” of the Compex machine. Do 10-12 repetitions for 2-3 sets.

Compex’s Electric Muscle Stimulation can help target the correct muscles throughout an exercise, such as those used in the pull-up. It can aid in recruitment of specific muscles, building them faster and more efficiently, while kicking your workout up to the next level.

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