This is a great shoulder mobility drill to target the front of your shoulders and prep the shoulder joint for your workout.
To do this you want to sit on the ground and bring your arms to your side. Turn your hands out. You can keep your arms closer to the body if you want a deeper stretch. While keeping your hands in this position you want to perform a hip thrust towards to ceiling and hold for 2 seconds. Perform 10- 15 reps to stretch the front of your shoulder. This is great to prepare the joint for muscle ups, dips and/or bench press. Modify your hand position and width for comfort.
Give this a try!!