Prep, 2 minutes
- Band pull-aparts: 15–20.
Why: they wake up the upper back you'll press from. - Scapular push-ups: 10. Keep your arms straight. Let your chest sink between your shoulder blades, then push away.
Why: they rehearse moving the shoulder blades you'll pin back on the bench. - Open books: 5 each side, lying on your side.
Why: they gently rotate the upper back and open the chest before you set your arch. - Set-up rehearsal: with the empty bar, set your feet, squeeze your shoulder blades, grip, unrack. Do it the same way every time.
Why: the set-up is part of the lift. Practise it while it's light.
Warm-up sets
SpreadLift builds these from your first work set.
| Set | Weight | Reps | Focus |
|---|---|---|---|
| 1 | Empty bar | 8 | Touch the same spot every rep |
| 2 | About 40% | 5 | Lower under control |
| 3 | About 60% | 3 | Full set-up, like a work set |
| 4 | About 80% | 1 | Fast off the chest |
Work them out for any top set with the free Warm-up Calculator.
Rest: about 1–2 minutes at first, then 2–3 minutes before the top set.
Competing? Pause on the chest from 60% up, and practise the commands with a partner.
Why this shape: in one bench study, two warm-up sets climbing toward the work weight (light, then heavier) beat a single light set.
Practise your cue: "Set your shoulder blades, then touch and press."
From VCS coaching: bench-day add-on (2 minutes)
- Thoracic mobilisation over a bench with a dowel: 8–10. A stiff upper back makes a solid arch harder to hold.
- Serratus wall slides: 10, keeping pressure into the wall.
- Band pull-aparts 15–20 and band face pulls 15–20 also work well between bench sets.
The full 15-minute routine and all 24 drills: The 15-minute warm-up.
If something feels off
- Shoulder feels pinchy? For today, try a slightly narrower grip or a shorter range (a board or pin press), and keep the weight lighter.
- Wrists aching? Let the bar sit low in your palm, stacked over your forearm.
- Pain that's sharp, or building set to set? Stop pressing for today, and check Red flags.
About these pages
This is general education, not medical, physiotherapy or personal coaching advice. We are not your doctor or physiotherapist, and we don't diagnose or treat injuries. Each page summarises published research and health guidance in our own words, with the sources linked. Everyone is different, so use what fits and leave what doesn't. If something hurts, an ache isn't improving, or you notice anything on our Red flags page, stop and see a qualified professional, such as a doctor or a registered physiotherapist. How you use this content is your choice and your responsibility. Terms
Credits. Warm-up routines and drills: VCS coaching (Visser Coaching Systems). Research summaries: the sources listed on each page.