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Based on my personal experience, the main benefits of the GOB Pad are:
1- Better scapula mobilization, especially on chest day. Place the pad behind your back, just by the fifth thoracic vertebrae or a little higher. Proceed to do chest exercises and immediately experience the difference in your range of motion and the amount of stretch.
2- You can manipulate the angles of your body to recruit the targeted muscles more easily.

3-It provides your back with support during leg day. It brings you forward so your lower back doesn't arch, which allows you to recruit more muscle fibers. It will also let you go deeper on the leg press by allowing you to open your hips better.
4- Variety of use in few mentioned exercises:
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➤Hammer Strength Incline Bench
➤Incline Dumbbell Flies, Knuckles Facing.
➤Seated Leg Curls.
➤Lying Upright Row On Seated Cable Row Bench.
➤Lying EZ Bar Precor Cable Curls
➤Precor Hack Squats.
➤Hack Squat Triple Paused Press.
➤Incline Nautilus Bench Press.

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