If you think heavy bench pressing is something you can only enjoy until a certain age, think again. Shoulder pain is something that unfortunately creeps in for many of us as we get older, but you don’t have to let that wear and tear put an end to your time under a barbell. Lifting into your later years comes down to keeping your body primed by paying extra special attention to your joint health and mobility.

Marlon Felisberto is a strength coach for dads and a dad himself who still benches heavy. To keep his shoulders feeling good and performing well, he incorporates targeted mobility exercises into his warm up before ever hitting the bench. These moves require just a couple of light weights, but are a surefire way to prep the shoulders for the demands of pressing. Try his mobility routine below if you’ve been dealing with achy shoulders, or want to take preventative measures to keep yours healthy and continue building strength for years to come.

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