Did you know the secret to unlocking a stronger bench press may lie in how you warm up your back muscles, especially for those who have a history of shoulder troubles. Now, band pull aparts like she’s performing aren’t bad, but let me show you something that can be even more effective. This is the lock, three shoulder routine. Start on your stomach, arms long, palms up with lightweight and hand. Start off with 20 slow reps, then go palms down. Same exact thing, 20 slow reps. You’ll feel your triceps working a little bit harder in this position. Then you’ll do the last one, which is out to the side like a T. Again, 20 slow reps up and down. Done correctly, the back of your shoulders will be on fire. Warming up those supporting muscles allows them to contribute more so to the bench. A term called potentiation. And a reason why he was able to do his first pain free bench in six months.