Reducing injury in the bench press - Prepare your shoulders

Quick exercise to prepare your shoulders for any upper body movement. Ensure you set your scapula, fix your shoulder and elbow, and slowly rotate shoulder internally and externally. You do not need a heavy load for this.

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For advanced trainers, you can do this in standing either with elbow at your side, or at 90 degrees of abduction from your body.

Ensure that when you move through the movement, that you ensure your shoulder does not move too far forwards. As a cue, you can place your opposite hand on your working shoulder and when you feel your shoulder moving excessively, then stop - that's your range of motion.

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