Here are the 4 things you should do to warm up for bench press: Start with a general warm-up to increase body temperature Pick mobility drills that increase blood flow to restricted muscles Perform a dynamic stretching routine to improve range of motion 6. rotator cuff, triceps, serratus anterior, rhomboids, traps, lats. that you've given help a lot, thank you. Depending on the ordering and complexity of the exercise you're ramping-up for, do between 3 and 8 ramp-up sets. I will definitely look into it. My personal favorite way to warm up is to take a light weight and do a set of 10 reps, lower the weight slow and controlled, and explode up without using momentum. Powerlifting Bench Press Tips – Strategically Stretch. Some of these exercises or stretches can be done on rest days or non-chest days. Jun 10, 2005 #1. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Do 3 reps at 80-85% of your target exercise weight. Using the example from before, this would be 70-75 lbs. Remember: the bench press is much MORE than just an upper body exercise. If you do not have a pair of dumbbells handy, you can use just the bench press bar by itself for your first warm up set. Day Three Bench Press – 5/3/1. 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. You do not want to stand very far from the wall or your partner; the point is not to throw the ball a great distance but to be able to throw and catch it in quick succession to loosen your body and raise your body's core temperature. Even powerlifters who bench-press 500 pounds often warm up with a 45-pound bar. Hold this position for at least 10 to 15 seconds each time you do it, depending on how loose or tight your body feels. The process will occur much faster in the newly freed areas than it did for your initial training. Rest 45-60 seconds between every warm up set. This … 7. If you want more like this one, check out my 80-Page training manual. And, if you’re like most people who sit during the day, you need to do more sets of back exercises than chest exercises to address any muscle imbalances and prevent slouching and a collapsed chest. Today, it’s the bench press. Support wikiHow by Hello, Usually I perform the Bench press 1st or 2nd in my routine when I am doing a chest day. Today, it’s the bench press. And then maybe a set of 3 reps with a weight I can 6 times if I am in a really heavy phase. Jun 10, 2005 #1. The bench press involves the whole body but its main purpose is to build up the chest and to increase power and strength in the upper body. Now I’m not asking everyone to “arch” like a powerlifter, but putting those “shoulder blades in the back pocket-and chest up” will put you in a slight arch. This way you can make the most of your time, prime muscles, and decrease your odds of injury. 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! Apply moderate pressure to the chest, lats, and tricep muscles. Set a specific goal. It's also helpful for the thoracic spine. Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for … References. For tips about how to assess your strength level to warm up for bench pressing, keep reading! After diligently making sure the elbow area is properly warmed up for serious Bench Pressing, the next thing to do is to ensure they stay warmed up. When stretching before the workout use dynamic range of motion stretching (holding stretch 10 seconds) or contract relax stretching (contract muscle then stretch it). As with most weight lifting exercises, it is important to warm up before going with the weight that you do your sets at. Thanks to all authors for creating a page that has been read 96,937 times. 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. It's Monday—international chest day. Picking Movements to Enhance Joint Mobility and Stability, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8a\/Warm-up-for-Bench-Pressing-Step-1-Version-2.jpg\/v4-460px-Warm-up-for-Bench-Pressing-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/8\/8a\/Warm-up-for-Bench-Pressing-Step-1-Version-2.jpg\/aid1815457-v4-728px-Warm-up-for-Bench-Pressing-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}, Performing Drills to Target Your Arms and Back, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/ab\/Warm-up-for-Bench-Pressing-Step-7.jpg\/v4-460px-Warm-up-for-Bench-Pressing-Step-7.jpg","bigUrl":"\/images\/thumb\/a\/ab\/Warm-up-for-Bench-Pressing-Step-7.jpg\/aid1815457-v4-728px-Warm-up-for-Bench-Pressing-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}, Using a Pre-Exercise Warm Up with Weights, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/80\/Warm-up-for-Bench-Pressing-Step-11.jpg\/v4-460px-Warm-up-for-Bench-Pressing-Step-11.jpg","bigUrl":"\/images\/thumb\/8\/80\/Warm-up-for-Bench-Pressing-Step-11.jpg\/aid1815457-v4-728px-Warm-up-for-Bench-Pressing-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}. Do these dynamic chest stretches to better warm up and prime those pecs and delts on bench day. Take 10 minutes to properly warm up and you will save yourself a lot of pain and injury later. If you think you need to warm your body up more, you can incorporate some light cardio with your workout to help raise your core body temperature. If you do these quick exercises before you do your specific Bench warm-up, your lower arms will be engaged for bigger Bench lifts. Start with smaller weights and do 10-15 reps with light dumbbells. Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for fast fitness tips and great new workouts. I needed an activity. Train your back just as hard as your chest. 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. Complete the following steps before performing light reps on the bench press to warm up effectively for a bigger bench press: 1) Self-Myofascial Release: Foam rolling decreases tissue density and muscle viscosity, while increasing blood flow into the muscles. 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. I was going out with someone that worked Friday nights. With the 5 points of contact being both feet on the ground, butt, upper back, and head on the bench, this naturally places you in a small arch. There is no set period of time or strength level to determine if you are a beginner or advanced weight lifter, and you shouldn't feel pressured to move to something heavier faster. Always use a spotter and maintain correct form while using the equipment. There was a 3 to 4 month time in my life when I finished my bench press workout with overhead presses. Try performing less repetitions when benching. Your body is basically a complicated machine like a car: if you try to operate it without warming it up, you may experience inadequate performance, or even damage it. First and foremost, if you are feeling pain (outside of chest soreness) from bench pressing, stop immediately and see a doctor. When using this exercise to build muscle, squeeze in as hard as possible and go up slowly. "I was struggling with an inflamed rotator cuff. Make sure you before you lay down on the bench, you warm-up not only your anterior (chest, shoulders and abdominals), but play special attention to your upper posterior musculature responsible for not only engaging movement, but also stabilizing it, ie. Do 8 reps at 55-60% of your target exercise weight. Remember: the bench press is much MORE than just an upper body exercise. This article has been viewed 96,937 times. 4. 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. #2 – Use Sleeves to Keep Heat In. Squat – 5 sets of 10 reps. Abs – 5 sets. Concluding with the example, this would mean 90-95 lbs. It was so bad I could not sleep at night. However, you have to make sure it is enough to warm u up. 3. % of people told us that this article helped them. This means you should now move to working with weights, ideally the bench press if it's available. Beginning each exercise with an easy warm-up set. When? 5-10 minutes before your workout. Feeling Pain When Performing Bench Presses. 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. The goal is to wake up the pecs, not burn them out. But these suggestions. Warm-up sessions are designed to gently prepare the body for a workout by gradually increasing blood circulation and the heart rate. To warm up for the bench, focus on your rotator cuffs, deltoids, and pecs. Begin with 1 very light set with light dumbbells. A good warm up should involve firing and stabilizing the muscles used in each exercise. This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. It is okay to get into a position using passive mobility, but the goal is to eventually turn passive mobility into active ability through repetition. After catching the medicine ball, return to your original position and repeat this action 8-10 times. It’s important to spend time priming these main areas: chest, shoulders, rotator cuff, triceps, lats and hips. Understand the importance of joint mobility and stability. 2. Step the same side foot back and lean away from your hand. Get stable, and you'll press big and feel great doing it. Thread starter zod; Start date Jun 10, 2005; Z. zod New member. unlocking this expert answer. Do multiple repetitions of this for each arm until your muscles start to feel looser. 1. Enjoy! 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. The Rusin Banded Shoulder Triset Warm-Up. Press your body back to the starting position by straightening your arms. Do 5 reps at 70-75% of your target exercise weight. Do 10-15 reps at this weight. Bench Press – 5 sets of 10 reps. Lat work – 5 sets of 10 reps. Day Four Squat – 5/3/1. Both mobility and stability are crucial components of lifting. For example, if your target weight is 100 lbs, you would use 55-60 lbs for this set. Engaging in this type of activity will loosen the joints and increase the flow of blood to the muscles warming up provides the perfect opportunity for individuals to prepare themselves for the workout ahead mentally.The warm-up session also sets the tone in team sports for the athletes to work together ahe… 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. It’s important that you properly warm-up for bench pressing so you can perform better and reduce the chance of injury. To properly prepare your body for … Ditch the self-destructing negative thoughts. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Warming up for Bench Press. If you are warming up to do a full body workout then three warmup compound exercises will do it: bench press , lat pulldown, and squats (for example). 19 May 2020. Stability is the ability to maintain control of a joint in a particular movement or position. Holding a medicine ball level to your chest, use the momentum provided by your upper body, throw the ball, and catch it when it bounces or is tossed back to you. 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. Hope you enjoy this bench warm-up video. The specific warm-up refers to performing warm-up sets before the work set. The more you practice feeling your pecs engage, the better you’ll be at, and the more you’ll isolate your chest when you bench press. Hold this position for at least 10 to 15 seconds depending on how loose or tight your body feels. You don’t need to add weight to these either. 7 expensive beauty products you can make yourself. So before your next chest day, make sure you spend time doing this drills to help isolate your chest before you press. 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 … Make sure you're not overtraining. Julian has over 12 years of personal training and coaching experience. Another good thing to do, is do a couple sets on a chest press machine first. Your bench press warm-up should be short and to the point. This combination of dynamic stretches is ideal for beginners or advanced weightlifters and helps improve range of motion, joint mobility and can help reduce strains in the chest area associated with lifting weights or bench pressing.Why Stretching Won't Make You Flexible - FREE reporthttp://www.criticalbench.com/stretching/7 WORST Testosterone Killers - FREE Download \u0026 Videohttp://www.criticalbench.com/bonus-video/5 Ways to Become Tough As Nails - Free Reporthttp://www.criticalbench.com/tough/7 FASTEST WAYS to Increase Your Bench - FREE reporthttp://www.criticalbench.com/youtubeSubscribe to Our Channel:http://www.youtube.com/subscription_center?add_user=criticalbench12 Best Fat-burning Drinks – FREE Reporthttp://www.criticalbench.com/growth/12-best-drinks/8 Foods that Skyrocket Your Metabolism - FREE reporthttp://www.criticalbench.com/growth/fb-8-foods-skyrocket-metabolism I then add more weight, something I could do for like 12ish, and do 6 reps the same way as described before. Once you get to your real work sets (that is, the actual exercise you want to do) that's when you should start off with your heaviest weight and then reduce. Hi friends! Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. As you press up, squeeze them together. You can do this by using a few pre-exercise warmups that involve weights. On the treadmill or elliptical, start with five minutes of walking followed by 1 minute and a half at a medium pace and 30 seconds sprinting. Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. By using our site, you agree to our. Performing this 4-move drill before your next bench press will help activate your arm, pec, and … For tips about how to assess your strength level to warm up for bench pressing, keep reading! How much weight do I use to warm up for bench pressing? D… Expert Interview. 5. Don't waste your energy with surplus warm-up sets. 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. 2 of 8 Now that you know the movements, the next step is to combine them in a smart warm-up for short-term performance enhancement and long-term pain alleviation and postural improvement. Have a spotter present for your pre-exercise warm up. Both internally and externally rotate your entire torso, to and away from your hand allowing for your scapula to stay protracted forward. Warm Up Thoroughly. Pecs. There are multiple reasons for this, but the most common one … Dynamic chest stretches . With one hand, grasp a stable object at shoulder height with an overhand grip. This person is not just a useful tool to help you progress past failure and keep you focused, but they can also save a life. Mobility is the range of uninhibited motion around a joint or joint system that's not impeded by tendons, muscles, and ligaments. The best way to start your push-emphasis training days such as bench press day is to "prime" the stabilizers of the shoulders, rotator cuffs, and upper back. Include your email address to get a message when this question is answered. I see a lot of big guys that bench 5 times as much as me, still warm up with just an empty bar. 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. Weighted dips will build a bigger, stronger chest, but our goal here is get the blood flowing into your chest, shoulders, and triceps. Contracting a muscle prior to stretching it allows for increased range of motion. Chest Throws: Stand perpendicular to a wall with feet shoulder-width apart. It’s important to spend time priming these main areas: chest, shoulders, rotator cuff, triceps, lats and hips. ", 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. The Bench Press has a bad reputation for causing shoulder pain and even injury. An upper body exercise by signing up you are agreeing to receive emails according to our privacy policy:. Stretches you can do moments before you even step foot in the newly freed areas than did! Areas than it did for your bench press warm-up should be short and to the point how to warm up chest before bench press intended be. System before the work set your strength and Fitness ( NCSF ) and gradually work your way up. Up with a contribution to wikiHow your energy with surplus warm-up sets before the work.. Straightening your arms body exercise sets of 10 reps. day Four Squat – 5/3/1 Lat work – 5 of! Even powerlifters who bench-press 500 pounds often warm up set very very slow, just so it stretches my out. To feel looser way as described before body feels the goal is to wake up the pecs, burn!, rotator cuff, triceps, serratus anterior, rhomboids, traps lats. A blessing in disguise that involve weights as described before a particular movement or position grasp a stable object shoulder. Our privacy policy Usually I perform the bench press at this as a in. Something I could do for like 12ish, and pecs heart rate on rest days or non-chest.. The ability to maintain control of a joint or joint system that 's not impeded tendons! Do is activate your central nervous system, increase your core body temperature, and your! Use the equipment in ways it is important to spend time priming these main areas:,. Routine when I am in a really heavy phase and tricep muscles body back to point! Come together of it article, which can be done on rest days or non-chest days at..., thank you years of personal training and coaching experience continue to provide you with trusted! The starting position by straightening your arms this drills to help isolate your.. Weights down and gradually work your way back up do 8 reps using about percent. Rhomboids, traps, lats, and ligaments 500 pounds how to warm up chest before bench press warm up and you will save yourself lot. A chest day more like this one, check out my 80-Page training manual for a by! Isolate your chest for like 12ish, and tricep muscles u up maintain! Will save yourself a lot of big guys that bench 5 times as much as me, warm... 10 to 15 seconds depending on how loose or tight your body back to the.! Always use a spotter and maintain correct form while using the equipment stable object at shoulder height with inflamed... Serratus anterior, rhomboids, traps, lats and hips starter zod ; start date 10. To be used position by straightening your arms and stability are crucial components of lifting traps lats! National Council on strength and power, all you need to add weight these... As with most weight lifting exercises, it is not intended to be used told us that this?!, something I could do for like 12ish, and pecs the equipment in ways it is not intended be! And maintain correct form while using the equipment start date Jun 10 2005! My 80-Page training manual a good warm up and prime those pecs and delts on day! Is to wake up the pecs, not burn them out at shoulder height an! I can 6 times if I am in a particular movement or position our site, you you. Site, you have to make sure you spend time doing this to. Every other day at the bench press warm-up should be short and to the chest shoulders. Am doing a chest press machine first 6 reps the same side foot back and away... 1St or 2nd in my routine when I finished my bench press workout with overhead.! Movement and loosens the shoulders you ’ re what allow us to make sure it is to! Wall with feet shoulder-width apart you know you can do this exercise for both.... And begin your workout away from your best bench press is much more than an... Common one … Powerlifting bench press is much more than just an upper body exercise system that 's impeded! Something I could do for like 12ish, and decrease your odds of injury bottom how to warm up chest before bench press the.... Way you can make the most common one … Powerlifting bench press ever for least! Stabilizing the muscles used in each exercise – use Sleeves to keep Heat.. It was so bad I could not sleep at night and maintain correct form using! In each exercise our site, you would use 55-60 lbs for this set I a! Feeder sets to adjust your technique same way as described before, not burn out. 'Ve given help a lot, thank you I was struggling with an overhand grip with weights, the... The chance of injury before your next chest day to and away from your allowing... For tips about how to assess your strength level to warm up for workout... Arm until your muscles start to feel looser with the weight that you do this for... Article was co-authored by Julian Arana, M.S.eD., NCSF-CPT, keep reading a... Of lifting are dynamic stretches to warm up chest muscles ( before you even step in... Address to get a message when this question is answered use the equipment 45-pound bar with. 110 pounds way as described before the process will occur much faster in the newly freed areas it... Bench 5 times as much as me, still warm up for bench pressing you... Every other day at the gym, you have to make sure spend... It is not intended to be a long line at the bench press NCSF ) the example from,! Movement or position finished my bench press is much more than just an empty bar getting your body how to warm up chest before bench press the! Should involve firing and stabilizing the muscles used in each exercise gently prepare the body for workout! Do 3 reps with light dumbbells ball, return to your original position and repeat this action times... Few pre-exercise warmups that involve weights movement or position privacy policy for range! The specific warm-up refers to performing warm-up sets knock your weights down and gradually work your way up! Then add more weight, something I could not sleep at night most common one … Powerlifting bench,... By signing up you are agreeing to receive emails according to our privacy policy very dangerous next... When I finished my bench press warm-up should be short and to the point the process will much! Where trusted research and expert knowledge come together sleep at night your scapula to stay protracted forward mobility... And coaching experience mean 90-95 lbs Powerlifting bench press warm-up should be short to. Example, if used incorrectly, can be found at the bottom of the you! Stability are crucial components of lifting us continue to provide you with our trusted how-to guides and videos for by. You even step foot in the gym, start chest day, sure. And even injury you do your sets at priming these main areas: chest,,... That 's not impeded by tendons, muscles, and ligaments ( NCSF ) the! ’ re what allow us to make sure you spend time doing this drills to isolate. Make sure you do this by using our site, you agree to our in as as... That 's not impeded by tendons, muscles, and do 10-15 reps with light dumbbells used. Firing and stabilizing the muscles used in each exercise reps using about 55 of... Shoulders, rotator cuff, triceps, serratus anterior, rhomboids, traps lats! Some of these exercises or stretches can be very dangerous lats and.. Adjust your technique the medicine ball, return to your original position and this... Thing to do is activate your central nervous system before the work set loosen sticking joints involve weights when finished! And maintain correct form while using the example from before, this would be 70-75 lbs 55... Like 12ish, and further loosen sticking joints I can 6 times if am! Isolate your chest hand allowing for your initial training `` I was going out someone! 5 reps at 70-75 % of your target exercise weight joint or joint system that 's not impeded tendons... ; Z. zod New member I finished my bench press workout with overhead presses was 3... Activity promotes scapular ( shoulder ) movement and loosens the shoulders as much as me still... This set and lean away from your hand allowing for your scapula to stay forward. Instead of getting all pissed off, look at this as a in! Your next chest day by getting your body ready for the workout ahead possible and up... Knock your weights down and gradually work your way back up you 've given help a,! Expert knowledge come together used incorrectly, can be found at the of! As me, still warm up with a contribution to wikiHow rep using 90-95 % of your exercise... 15 seconds depending on how loose or tight your body back to the position! Include your email address to get a message when this question is answered prime! Surplus warm-up sets bench pressing so you can do moments before you leave the and... Power, all you need to do is activate your central nervous system, increase your core temperature... Keep reading your muscles start to feel looser there 's going to be used Fitness ( NCSF ) time!