The Press Warm-Up Your Shoulders Have Been Asking For
- Josh Gainer
- Sep 4, 2025
- 3 min read
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 rack on the opposite side of where you anchored the band.
You're going to hold the resistance band on the back of your arm and brace your elbow on the upright of the power rack. The resistance band should be pinning your elbow to the rack.
From there, you'll open up your chest to get full range of motion.
Then, pull your wrist backwards while keeping your elbow pinned to the upright.
I do 3 sets of 10 reps. If that feels awkward, lower the reps until you get the movement down and then increase the volume from there.
Repeat with the other arm.
It's a small movement with a big payoff. Targeted rotator cuff activation improves shoulder stability and reduces injury risk during pressing movements.
Next, I open up my shoulders:
Get inside the power rack, and starting with your right arm, grab the left upright of the power rack. Your palm should be facing outward and your thumb should be down.
Next, rotate your torso in the opposite direction. You'll feel your chest and your shoulder open up.
You can also use your left arm to pull your right elbow further into your chest for greater stretch.
Hold this for 10 to 30 seconds depending on your flexibility.
Repeat with the other arm.
This warm-up helps restore range of motion, which plays a direct role in pressing mechanics and bar path. Tight shoulders force bad positions. Bad positions lead to angry joints. I'm cranky enough already without angry joints.
Then I target the upper back with some YWTs:
Grab an adjustable bench and set it to an incline position.
Next, grab some super light dumbbells. I usually grab the 5 lbs, and I only recommend going lighter since this is about the movement, not the weight.
Straddle the bench with your chest on the bench. You should be at about a 45 degree angle.
For the Y, keep your arms straight out ahead of you. Raise the dumbbells above your head, then lower them.
For the W, adjust your arms to a 90 degree angle (making the letter W with your arms). Raise the dumbbells out from and above your shoulders, then lower them.
For the T, hold your arms straight out from your sides. Raise the dumbbells up so that they're parallel with the floor, then lower them.
I do about 3 sets of 10 reps.
You don't need to do more than 10 reps, since this movement is about the stretch. Even with the light weight, YWTs are great for maintaining proper should positioning and reducing the amount of stress on your joints during the heavy presses.
After that, move to the bar and build up the right way. Keep the same tightness and control in the warm-ups that you would for your working sets.
Shoulder issues usually trace back to skipping this kind of work. I know because I've been injured before. I've done the stupid so you don't have to.
Take a few extra minutes, get your shoulders right, and your bench and overhead press will feel a whole lot smoother.
Want to bring this kind of intentionality to all your workouts? Work with me and we can:
👉 Dig in deep with 1:1 personal coaching (first session free), or
👉 Join a group strength training class for intentionality, support, and lots of fun.
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