Uploaded January 2026 | Updated September 2026, 1 week ago
Don’t sleep on your warm-up before bench.
You don’t need to overthink it, but if your shoulders feel tight or sluggish, a few targeted movements go a long way.
This quick series opens up the thoracic spine, gets you into shoulder abduction + external rotation, and preps your upper back so you can go heavy and feel good while pressing.
👉 Elevated plank rotation + reach
👉 Straight-arm bench T-spine mob
👉 Prone bench Cuban press
Even just two rounds of this will go a long way.
A warm-up doesn’t have to be long, just intentional.
Open up, groove your positions, and get to work.
Don’t sleep on your warm-up before bench.
You don’t need to overthink it, but if your shoulders feel tight or sluggish, a few targeted movements go a long way.
This quick series opens up the thoracic spine, gets you into shoulder abduction + external rotation, and preps your upper back so you can go heavy and feel good while pressing.
👉 Elevated plank rotation + reach
👉 Straight-arm bench T-spine mob
👉 Prone bench Cuban press
Even just two rounds of this will go a long way.
A warm-up doesn’t have to be long, just intentional.
Open up, groove your positions, and get to work.
