Joey Smith from the Diesel Crew has a nice 20 minute Bench Press Warm-up Routing to share.
You can download / print the complete description as pdf here.
Wave 1
DB Int / Ext Rotation to Press, 1×20
Foam Rolling Upper Back, Triceps, 30 sec per area
T-‐bar Retractions, 1×10 Repeat 2XWave 2
Band Shoulder Stretches with Ext Rot, 30 sec each area
Push-‐up Pluses (Slow), 1×10
Lacrosse Ball SMR, 3 Moves, 30 sec each area
Band Ext Rotation, 1×20 Repeat 2XWave 3
Maxwell Back / Shoulder Activation, 5 rotations
Push-‐ups, 5 reps
Band Straight Arm Lat Pull Downs, 1×10
Band Tricep Extensions, 1×15 Repeat 2X
