Warming Up for a Bigger Bench 💪
Prime your shoulders for power with this quick push/pull routine.
The Warmup:
Before you load the bar, make sure your shoulders are primed and your body is in the right position. A solid warmup can be the difference between a PR and a shoulder tweak. Here's a quick push/pull superset to get you locked and loaded for heavy bench pressing.
Behind-the-Neck PVC Presses (30-50 reps)
Secure a PVC pipe against a rack, then press it behind your head. Focus on range of motion and keep it light—this is about mobility, not strength.
Scapular Pulls (10 reps)
Start in a dead hang, then pull your shoulders through and pinch your upper back. This move mimics the retracted scapular position you'll need for a strong bench setup.
Recap:
Complete 3-5 rounds of this superset. While you're at it, think about how these movements translate to your bench press setup—precision starts with preparation!
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