I found the Twisted Cross stretch to be good at preparing the shoulder for bench press.
Taken from the Repwerks WOD from June 29...
3 rounds of
- Max effort Bench Press @ 75% of 1RM
- Rest 90 seconds
Then EMOM for 10 minutes
- 3 x Close Grip Bench Press
Then for time (reminded at breakfast last Sunday that I have not done these for a long time)
- 100 x Alternating Dumbbell Snatches @ 20kg (50 per hand)
- EMOM stop and do 5 x Toes to Bar
Results: Bench Press used 155lbs and 105lbs respectively. Max effort Bench 8-6-6 reps per round. Metcon 9:45.