How to Bench Press without Shoulder Pain (3 move warmup)

Want to avoid shoulder pain when you're bench pressing? I've got the perfect warm-up for you in these next 3 moves that I do when I warm up for my bench press. And this is coming from a guy who just rehabbed over the last 9 months from shoulder surgery and can now do bench press with 3 plates. Check it out. This first exercise is one of my favorite exercises. I got it from Squat University. It worked the best for me. It lights up your serratus. So it's a banded handcuff press, basically, but it lights up your serratus and all the muscles around your shoulder blades at the same time as going through a pressing motion and working your rotator cuff, which is exactly what I needed. So what we're going to do, I'm going to grab this plate or an upside-down kettlebell and keep it level the entire time so it's not shaking, creating stability, and open the band. Slowly lower, focus on stability, and slowly raise. You can do this really slow, like a 3-3-3 tempo, and make sure you do both sides. And you should feel it mostly in your back. Your back is doing all the work. It's stabilizing. Then move to the next exercise. My next one is an old school favorite, the Y's, T's, and I's. You're going to create a Y, rotate out, lift the knuckles, rotate again, and lift the pinkies. Now this works your lower traps. It solidifies your shoulder blades and actually gets you that nice retraction so you can create a base for your shoulders. So to do it, put your face into the bench, raise and hold. Make sure your glutes aren't squeezing when you do this. You don't want to use your lower back, use your shoulders. And then rotate, lift the knuckles, rotate again, lift the pinkies, and back around. And do this exercise until fatigue, and you'll feel a crazy amount of stability when your next time you bench press. Last but not least, the cable J-punch. Now this one, you're going to start at your hip, stagger your stance like you're actually going to throw a punch, press down and straight, and then create the letter J as you come up. Just like all of these, you want to create stability, so go slow. And the goal is to do a bunch of reps and tire yourself out. It's to activate muscles around the shoulder blade while giving you a nice stretch in your pecs. Once you finish, it's time to go bench press. Once you've got that taken care of, next bench press. And if it doesn't feel smoother, then I don't even know what to tell you. It should feel really, really smooth now and really, really stable, and you should have little to no shoulder pain. You're welcome.