How to activate your upper back before heavy bench press?

One of the biggest cues coaches and experts give you when you're on the bench ready to setup for the bench press is to bring your scapulae together and down. During our CPPS warmup, we tend to reset the upper back mimicking the same movement pattern.

This is done towards the end of the general warmup.

Using this movement, way we literally train the "down and back" locking of the scapulae while preparing to bench press.

• Hang a mini band to the pull up bar

• Sit on a bench/box

• Pull the band down like a banded lat pull down

• Now, pull the band apart

• Not more than 3-4 sets of 8-10 reps with a mini band so as not to tax or fatigue the system being a part of warmup.

This movement dials-in your technique for the bench press and other pressing movements. Keeping the scapular muscles activated and ready to fire, it'll keep your shoulders in a very healthy position while pressing heavier weights and will help you grew stronger safely.