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Try using bands for the shoulder dislocates since it's much gentler than using a stick (which is often used by Olympic lifters). The band tension also creates some muscle activation which makes it more of an active mobility movement, which means it's going to be more transferable to lifting. Always keep your arms straight and as you get better at it you can grab the band with a narrower grip to increase tension. If you feel a sore spot at any point in the range of motion I recommend doing slow partial reps or isometric holds at that position until the soreness subsides. – Christian Thibaudeau

This is a superset, so two exercises are done back-to-back with minimal rest. The first exercise is a major lift done with a partial range of motion and the second is an isolation exercise. How you do your partial reps is important. Keep the target muscle under tension long enough, so perform the partial reps in a "no-acceleration" style. Try to maintain the same fairly slow speed during the whole range of motion, focusing on keeping the tension on the target muscle. It should take you about the same time to complete one partial rep as it would a full rep. Do 8-10 reps on both the partials and the isolation exercise. – Christian Thibaudeau

This is based on the same principle as drop sets: once you hit failure on an exercise, you find a way to continue doing work. With drop sets you reduce the weight so you can get more reps in. With mechanical drop sets you keep the SAME weight on the bar or machine but you change the exercise slightly so that you gain a mechanical advantage and can continue while working the same muscles.

A mechanical drop set can include two or three variations. The order, whether you're using two or three variations, is always to start with the weakest variation and work toward the strongest. That way, when you hit failure on the first movement, you can still get some reps on the next one. Select a load that you can get 6-8 reps with on the first exercise. Take each of the two or three variations used in a set to technical failure or close to it. Remember, you're using the same weight for all the exercises selected. Take 10 seconds of rest when switching between variations. This won't negatively affect any of the growth-producing stimulus but will allow you to get 1-2 more reps per variation. – Christian Thibaudeau

Can’t feel your pecs when bench pressing? Learn to isolate the stubborn muscle using isolation work and constant tension, focusing on the quality of contraction. If you can't feel your pecs during the bench press, you can use something like a dumbbell or machine flye for this, or try the D-Roy raise. Try to fatigue the muscle with the least amount of weight possible on this exercise. That forces you to contract the chest as hard as possible and "find" those pecs. This will lead to a better mind-muscle connection for bigger bench presses and better pecs. – Christian Thibaudeau

1. Lie face down on the floor with your head neutral (aligned with the spine). Keep the lower half of your chest, abdomen, pelvis, and quads touching the floor. Your ankles should be flexed so that your toes (not the top of your feet) are touching the floor.

2. Contract or create tension in the abs, glutes, and quads.

3. While keeping everything tensed, take your hands off the floor, and pull your shoulders back. Imagine doing a barbell row.

4. While keeping the upper back, abs, glutes, and quads tight, bring your hands back down to the floor and push yourself back up. If your goal is to build muscle, you should do the first quarter of the movement under control to maximize chest activation.

5. Push until your arms are fully extended and locked. At the top, your body should be at a downward angle but in a straight line with the head, shoulders, hips, knees and feet aligned. To increase pec activation even more, at the top try to bring both hands inward and squeeze for two seconds.

6. Slowly lower yourself back down to the starting position. – Christian Thibaudeau