Pre-Bench Warmup
10-min pre-bench warmup. Arm circles, scapular push-ups, band pull-aparts, light push-ups. Shoulder mobility + scapular activation.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Arm Circles 60s forward + backward. 1 × 1:00 · rest 0s | 1 | 1:00 | 0s |
| 02 | Scapular Pull-Up 10 reps if pull-up bar available; sub scapular push-ups otherwise. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 03 | Pushups 10-15 light push-ups, 60s rest. 2 × 15 · rest 0s–1 min | 2 | 15 | 0s–1 min |
| 04 | Face Pull 15 reps light. Rotator cuff prep. 1 × 15 · rest 0s | 1 | 15 | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
This primes the bench — keep everything light and never near failure; the goal is warm shoulders and switched-on scapulae, not fatigue. Move deliberately so the rotator cuff and scapular muscles actually fire. If no pull-up bar is available, swap the scapular pull-up for scapular push-ups at matched intent. Run this immediately before pressing, then go straight into your working warmup ramp on the bar. Don't let it become a workout of its own — the reps exist only to raise tissue temperature and groove the press pattern.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Pre-Bench Warmup template?
This primes the bench — keep everything light and never near failure; the goal is warm shoulders and switched-on scapulae, not fatigue. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Pre-Bench Warmup, and how long does it take?
Pre-Bench Warmup runs 4 movements and about 5 working sets, roughly 18 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight