Everyone gets injured that is a fact but to what degree and frequency is up to the individual. Nothing derails momentum like an unexpected injury. The bench press has injured a lot of people so take time out to warm up properly. My favorite shoulder warm-up for the bench press is thirty band pull aparts in every direction followed KB Halos in both direction.

Day 11


2*5@80% Flat Bench

2*5@80% Close Grip Bench

2*10@80% Incline DB Press

3*15 Rope Press Downs

3*15 DB Rows from the floor

3*20 Dead Bugs



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