Tip Do This Before Heavy Bench Pressing Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Promoted By Biotest Training Tip Do This Before Heavy Bench Pressing This simple drill will prepare your shoulders for an impressive press Check it out Promoted by Biotest August 15, 2020April 7, 2022 Tags Training Banded shoulder dislocates are a staple bench press warm-up. Here's an upgraded version that'll really unglue and prime your shoulders. Your typical shoulder dislocates are done standing upright while bringing the band over your head and then back again. We've all done it. This new and improved method uses a bent-over position and what I call "wrap-arounds." The most common error with regular dislocates is doing them with an overextended spine and flared ribcage. This mostly happens when reaching the band overhead and behind. You wouldn't overhead press like this, so why should your shoulder warm-up be any different!? A good fix? Doing your band dislocates in a bent-over position. Bending over makes it almost impossible to overextend. Problem solved. Wrap-arounds are simply an exaggeration on how far you pull the band around. Instead of just touching the band to your hips or backside before coming back in the opposite direction, you'll "wrap" it around to stretch the band further. You can use this technique while standing, but combining it with the bent-over modification helps you get more out of your dislocates. Pulling it into your knees will further activate your lats and posterior delts, while pulling the band into your back will further engage your pecs and serratus anterior. All good stuff for your shoulder health and pressing performance. Give these a try as a warm-up drill or throw some in as active recovery between sets of your main lifts. If you're stuck working at a desk, then doing them sporadically throughout the day wouldn't be a bad idea either. A few sets of 6-10 reps should do the trick. You should feel a stretch in your pecs and biceps, and get a good squeeze out of your pecs and back as you wrap-around in both directions. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Build Muscle Anywhere Anytime Yes, you can build size with bodyweight exercises. But these aren't your typical beginner moves. Check 'em out! Training Dan North November 15 Training Tip The 20-Percent Experiment Get a better workout every single time you walk into the gym. Here's how. Bodybuilding, Tips, Training Chris Shugart July 12 Training Tip Build Quads & Glutes Even With a Bad Back Low back acting up? You can still train your lower body hard. Try this. Bodybuilding, It Hurts Fix It, Legs, Tips, Training Eirik Sandvik February 27 Training The Squat One Barbell No Weak Points You don't need machines or crazy bars to strengthen your squat. Here's how kill your sticking points with just a basic bar. Training Tom Sheppard December 23