Getting on the bench doesn't mean it's time for a snooze. Many people think of it as an arm exercise, but it’s a full upper body lift that builds strength, shoulder stability, tricep power, and upper back in one pattern. It also teaches how to stay tight under load while producing force, which carries over into every other barbell lift. A solid bench starts with setup. Here's the lowdown on solid bench press form: Lie down and build a stable base. Shoulder blades stay pulled

If your shoulders always feel beat up after pressing, your warm-up probably sucks. A real warm-up for bench press or overhead press has a job. Get your shoulders stable, your upper back engaged, and your joints ready to handle the load. I'm going to give you the warm-up I use every time I'm in the gym for a press. I start with the rotator cuff. External rotations with a resistance band are simple and effective: Anchor a light band to the power rack. Stand outside the power ra