How much you bench is reliant on a good warm-up. Here’s an upper body warm-up to help answer this question while reducing the risk of injury.

Pick one or two of these hacks, run them for about two months, and see where it takes your bench. Hack #4 was a tremendous help getting my raw bench to the best it’s ever felt.

Since starting this recovery routine, that I do on both of my upper body days per week, I have had far less pain and nagging injuries. Save your shoulders!

Not incorporating a full body warm up at the beginning of your upper body lift? It’s all connected…

Brian Schwab breaks down his bench press warm-up routine.