Bench Press Warm-Up: Serratus Activation

Before I bench press, I like to wake up my shoulder stabilizers with this simple movement.

At the top of the press, I keep my elbows straight and reach the bar toward the ceiling by spreading my shoulder blades around my rib cage. This is called scapular protraction, and it's a great way to activate the serratus anterior.

I don't do this to build a bigger bench press. I do it to prepare my shoulders for the work ahead.

This is not how I bench press. During my actual bench press, I do the opposite. I pull my shoulder blades together and keep them there throughout the lift. I call it keeping my shoulder blades married, not divorced. For me, that creates a strong, stable base to press from and helps keep my shoulders in a safe position under load.

After rebuilding both of my shoulders from rotator cuff tears, I've learned that shoulder health depends on more than just pressing heavy weights. Strong stabilizers and good control allow me to keep training consistently.

Think of this as a shoulder activation drill, not a strength exercise. Use a light load, move with control, and focus on quality rather than weight. Then, when it's time to bench press, set your shoulder blades, create your stable base, and press with confidence.

Small habits like this have helped me stay strong and keep training for decades.