Shoulder injuries are the most common reason lifters stop training. Rotator cuff tears, impingement, labrum damage, these aren't just "old people" injuries. They happen to 25-year-olds who skip their warm-up and go straight to heavy bench.
A 2017 systematic review in the British Journal of Sports Medicine found that structured warm-up protocols reduced the risk of upper body injuries by up to 50% in resistance-trained populations (source).
Five minutes. That's all it takes.
The routine
Do this before every pressing session (chest day, shoulder day, or upper body day). No equipment needed except a light resistance band.
1. Band pull-aparts — 20 reps
Hold a resistance band at chest height with straight arms. Pull it apart until the band touches your chest. Squeeze your rear delts and mid-traps.
Why: Activates the posterior shoulder and scapular stabilizers. These muscles protect your shoulder during pressing.
2. Band dislocates — 15 reps
Hold the band wider than shoulder width overhead. Pass it behind your body and back, keeping arms straight. Use a wide enough grip that you can complete the movement without pain.
Why: Mobilizes the entire shoulder capsule through full range of motion. Improves overhead pressing mechanics.
3. Scapular wall slides — 12 reps
Stand with your back against a wall. Place your arms against the wall in a "W" position. Slide them up into a "Y" position while keeping contact with the wall.
Why: Trains scapular upward rotation, the movement pattern most people lack. Poor scapular mechanics are the leading cause of impingement.
4. External rotation with band — 15 reps per side
Pin your elbow to your side, forearm forward, band attached to a fixed point at elbow height. Rotate your forearm outward against the band resistance.
Why: Directly strengthens the infraspinatus and teres minor (two of the four rotator cuff muscles). These are the muscles that stabilize your shoulder during bench press.
5. Light overhead press or empty bar press — 10-15 reps
Take an empty bar or very light dumbbells (5-10 lbs) and perform slow, controlled overhead presses with a 2-second pause at the top.
Why: Grooves the pressing pattern with no load. Gets synovial fluid moving in the joint. Prepares the nervous system for the work ahead.
Total time: 4-5 minutes
| Exercise | Reps | Time |
|---|---|---|
| Band pull-aparts | 20 | 45 sec |
| Band dislocates | 15 | 45 sec |
| Scapular wall slides | 12 | 60 sec |
| External rotation (each side) | 15 each | 60 sec |
| Light overhead press | 10-15 | 45 sec |
When to do more
If you have existing shoulder issues, add these:
- Prone Y-T-W raises (on an incline bench): 10 reps each position
- Dead hangs from a pull-up bar: 30-60 seconds
- Internal rotation with band: 15 reps per side
And see a physiotherapist. No warm-up routine replaces professional diagnosis and treatment.
The non-negotiables for shoulder health
Beyond the warm-up, these programming practices prevent shoulder injuries long-term:
Pull more than you push. A 2:1 or 3:2 ratio of pulling to pushing volume protects the shoulder. If you do 12 sets of pressing per week, do 18-24 sets of pulling.
Include face pulls in every upper body session. 2-3 sets of 15-20 reps. It takes 3 minutes and builds the rear delts and mid-traps that stabilize the shoulder.
Don't bench with a wide grip. A grip width of 1.5x biacromial width (the distance between your shoulders) is the sweet spot. Wider than that increases stress on the AC joint and rotator cuff.
Retract your scapulae on bench press. Pinch your shoulder blades together and down before you unrack the bar. This creates a stable base and keeps the shoulder in a safe position.
The bottom line
Five minutes of targeted warm-up before pressing is the cheapest insurance policy in fitness. The exercises are boring. They don't look impressive. They won't make for good social media content. But they'll let you keep training for the next 30 years. Do them.