How much weight do I use to warm up for bench pressing? There are 23 references cited in this article, which can be found at the bottom of the page. Julian has over 12 years of personal training and coaching experience. Squat – 5 sets of 10 reps. Abs – 5 sets. He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami. I was going out with someone that worked Friday nights. As with benching more times a week, we started incorporating specific stretches to target our thoracic spine, shoulders, chest, and hips to increase our ability to efficiently arch during the bench press – and consequently, increase our bench … But instead of getting all pissed off, look at this as a blessing in disguise. Ditch the self-destructing negative thoughts. Don't waste your energy with surplus warm-up sets. Another good thing to do, is do a couple sets on a chest press machine first. However, you have to make sure it is enough to warm u up. Do 8 reps at 55-60% of your target exercise weight. Even powerlifters who bench-press 500 pounds often warm up with a 45-pound bar. From there, move to 8 reps using about 55 percent of the weight you plan to use for your workout. All three of the arm and chest stretches or movements below will bolster flexibility, increase blood flow, decrease fatigue and warm you up for your chest workout so you can make the most of your time and efforts! 2 of 8 Pecs. Thanks to all authors for creating a page that has been read 96,937 times. For tips about how to assess your strength level to warm up for bench pressing, keep reading! Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for … You’re 60 seconds away from your best bench press ever. The rotator cuff stabilizes the shoulder joint as well as positions the gleno-humeral joint for maximal centration so the bigger prime movers can do their jobs more effectively. Both internally and externally rotate your entire torso, to and away from your hand allowing for your scapula to stay protracted forward. Just like every other day at the gym, start chest day by getting your body ready for the workout ahead. Be sure to rest between each of the sets and use good form so your body is primed and ready to bench press your target workout weight. Press your body back to the starting position by straightening your arms. Hi friends! This bench warm-up is designed to help you show those rear delts a little love, overcome this imbalance, and get more blood flowing to the shoulder girdle to help you to "grease the groove" of your bench press. Chest Throws: Stand perpendicular to a wall with feet shoulder-width apart. Both mobility and stability are crucial components of lifting. Do multiple repetitions of this for each arm until your muscles start to feel looser. Thread starter zod; Start date Jun 10, 2005; Z. zod New member. wikiHow is where trusted research and expert knowledge come together. Hello, Usually I perform the Bench press 1st or 2nd in my routine when I am doing a chest day. #2 – Use Sleeves to Keep Heat In. Your Warm Up Sucks Before heavy lifting, the average person hops on the elliptical for 10-15 minutes, then does several light sets of their strength exercise before piling on the heavy plates. 7. Hope you enjoy this bench warm-up video. I see a lot of big guys that bench 5 times as much as me, still warm up with just an empty bar. that you've given help a lot, thank you. After that, move to 5 reps at 75 percent of your target weight, then 3 reps at 85 percent, and finally, 1 rep at about 90-95 percent. Day Three Bench Press – 5/3/1. Begin with 1 very light set with light dumbbells. The Bench Press has a bad reputation for causing shoulder pain and even injury. Face pulls, pull-ups, tricep press downs, t-bar retractions and hand walking on foam are a great way to warm-up the upper back. Take 10 minutes to properly warm up and you will save yourself a lot of pain and injury later. It was so bad I could not sleep at night. Warm-up sessions are designed to gently prepare the body for a workout by gradually increasing blood circulation and the heart rate. The bench press is a great way to get muscles in your chest and arms, but you don't want to immediately start to use one after you arrive at the gym. Try performing less repetitions when benching. Do not roll over joints. The Rusin Banded Shoulder Triset Warm-Up. Repeat 10 times. Beginning each exercise with an easy warm-up set. There are multiple reasons for this, but the most common one … By signing up you are agreeing to receive emails according to our privacy policy. Warm Up Thoroughly. Certified Personal Trainer. By performing drills to target your arms and back, picking movements to enhance joint mobility and stability, and using a pre-exercise workout with weights, you can prepare yourself for a bench press session that will leave you sweating but satisfied. Before you even step foot in the gym, you know there's going to be a long line at the bench press. Do 5 reps at 70-75% of your target exercise weight. By using our site, you agree to our. This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. But when using it as an activation exercise, use only about a 75 percent of your effort when squeezing in and go up at a controlled, but not slow, speed. Dynamic Stretches to WARM UP Chest Muscles (before you bench!) Did you know you can read expert answers for this article? 6. Concluding with the example, this would mean 90-95 lbs. This … Do not use the equipment in ways it is not intended to be used. Bodyweight dips are one of the best ways to warm up your triceps, shoulders, and chest before you hit the bench. Some of you guys have mentioned I should take a break from cutting for a few weeks to a month and reverse diet to find my new maintenance. 8. The process will occur much faster in the newly freed areas than it did for your initial training. Do just 1 rep using 90-95% of your target exercise weight. 5. To properly prepare your body for … ", Unlock expert answers by supporting wikiHow, https://www.fix.com/blog/flexibility-mobility-stability/, https://breakingmuscle.com/mobility-recovery/mobility-work-youre-doing-it-wrong-and-too-long, https://www.youtube.com/watch?v=8X0uN-yDAL8&feature=youtu.be, https://www.youtube.com/watch?v=1My7rMAObOs, https://www.youtube.com/watch?v=iOmy14P-uok, https://breakingmuscle.com/mobility-recovery/warm-up-to-lift-big-a-movement-prep-blueprint-for-strength, http://tonygentilcore.com/2011/09/exercises-you-should-be-doing-forearm-wall-slides/, https://www.youtube.com/watch?v=t9T953cpq5A, http://www.aworkoutroutine.com/warm-up-sets/, https://www.youtube.com/watch?v=7zRTufEDwgQ, http://www.aworkoutroutine.com/beginner-to-intermediate/, https://www.muscleandstrength.com/workouts/cardio-and-weights-workout.html, consider supporting our work with a contribution to wikiHow. 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