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. For tips about how to assess your strength level to warm up for bench pressing, keep reading! These activities will help activate your nervous system, increase your core body temperature, and further loosen sticking joints. Hope you enjoy this bench warm-up video. 8. 7. After catching the medicine ball, return to your original position and repeat this action 8-10 times. This … Do just 1 rep using 90-95% of your target exercise weight. As you press up, squeeze them together. Bodyweight dips are one of the best ways to warm up your triceps, shoulders, and chest before you hit the bench. 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>"}. You probably don’t need to perform an extensive warm-up, as these are relatively similar movements that utilize most of the same muscle groups. Today, it’s the bench press. % of people told us that this article helped them. Performing this 4-move drill before your next bench press will help activate your arm, pec, and … 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). How much weight do I use to warm up for bench pressing? He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). Hi friends! With one hand, grasp a stable object at shoulder height with an overhand grip. This activity promotes scapular (shoulder) movement and loosens the shoulders. D… Powerlifting Bench Press Tips – Strategically Stretch. When stretching before the workout use dynamic range of motion stretching (holding stretch 10 seconds) or contract relax stretching (contract muscle then stretch it). 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. 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. Every exercise will benefit and there are dynamic stretches you can do moments before you leave the office and begin your workout. Both mobility and stability are crucial components of lifting. Do these dynamic chest stretches to better warm up and prime those pecs and delts on bench day. It’s important to spend time priming these main areas: chest, shoulders, rotator cuff, triceps, lats and hips. Weighted dips will build a bigger, stronger chest, but our goal here is get the blood flowing into your chest, shoulders, and triceps. I will definitely look into it. Include your email address to get a message when this question is answered. But instead of getting all pissed off, look at this as a blessing in disguise. Do 5 reps at 70-75% of your target exercise weight. Do not use the equipment in ways it is not intended to be used. Understand the importance of joint mobility and stability. It's Monday—international chest day. However, you should perform one or two feeder sets to adjust your technique. They’ll stretch all the connective tissues you’ll need to max out your bench press or instigate a deeper burn when you’re repping out those flyes. Support wikiHow by 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. Did you know you can read expert answers for this article? 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! Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. I see a lot of big guys that bench 5 times as much as me, still warm up with just an empty bar. References. But these suggestions. 7 expensive beauty products you can make yourself. 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. You don’t need to add weight to these either. Set a specific goal. rotator cuff, triceps, serratus anterior, rhomboids, traps, lats. To warm up for the bench, focus on your rotator cuffs, deltoids, and pecs. Ditch the self-destructing negative thoughts. Do one set at 50% of your normal weight for 12-20 slow reps, then go up to 70% of your normal weight and 10-15 slow reps. There are 23 references cited in this article, which can be found at the bottom of the page. You can do this by using a few pre-exercise warmups that involve weights. 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… It’s important that you properly warm-up for bench pressing so you can perform better and reduce the chance of injury. 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. This means you should now move to working with weights, ideally the bench press if it's available. ", 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. Stability is the ability to maintain control of a joint in a particular movement or position. For example, if your target weight is 100 lbs, you would use 55-60 lbs for this set. To unlock your strength and power, all you need to do is activate your central nervous system before the lifts. Contracting a muscle prior to stretching it allows for increased range of motion. Warming up for Bench Press. Chest Throws: Stand perpendicular to a wall with feet shoulder-width apart. Last Updated: September 3, 2020 Step the same side foot back and lean away from your hand. 4. Always use a spotter and maintain correct form while using the equipment. Don't waste your energy with surplus warm-up sets. It was so bad I could not sleep at night. 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. Thread starter zod; Start date Jun 10, 2005; Z. zod New member. 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. However, you have to make sure it is enough to warm u up. 2 of 8 Warm-up sessions are designed to gently prepare the body for a workout by gradually increasing blood circulation and the heart rate. Take 10 minutes to properly warm up and you will save yourself a lot of pain and injury later. This Dynamic Warm-Up Guarantees a Bigger Bench Press and Deadlift 0 Shares Share on Facebook Share on Twitter There's a simple way to lift more weight than ever before on your Bench Press … Your bench press warm-up should be short and to the point. By signing up you are agreeing to receive emails according to our privacy policy. 5. This article has been viewed 96,937 times. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Do multiple repetitions of this for each arm until your muscles start to feel looser. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Now you'd be at 80-85 lbs. Make sure you're not overtraining. Hello, Usually I perform the Bench press 1st or 2nd in my routine when I am doing a chest day. 2. There was a 3 to 4 month time in my life when I finished my bench press workout with overhead presses. Like the yoga push up, this exercise targets the shoulder and spine again, but it also activates the "serratus anterior muscle," which is a muscle that goes from the ribs at the sides of your chest to meet the scapula (shoulder blades). Dynamic Stretches to WARM UP Chest Muscles (before you bench!) Day Three Bench Press – 5/3/1. Knock your weights down and gradually work your way back up. 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. This way you can make the most of your time, prime muscles, and decrease your odds of injury. They call that a "warm up." So before your next chest day, make sure you spend time doing this drills to help isolate your chest before you press. Your pecs do the main lifting for the bench press, so … 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. 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. Start with smaller weights and do 10-15 reps with light dumbbells. Expert Interview. 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 Depending on the ordering and complexity of the exercise you're ramping-up for, do between 3 and 8 ramp-up sets. 5-10 minutes before your workout. Just like every other day at the gym, start chest day by getting your body ready for the workout ahead. 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. 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. Apply moderate pressure to the chest, lats, and tricep muscles. When? Pecs. The process will occur much faster in the newly freed areas than it did for your initial training. Hold this position for at least 10 to 15 seconds depending on how loose or tight your body feels. Remember: the bench press is much MORE than just an upper body exercise. Rest 45-60 seconds between every warm up set. 3. Bench Press – 5 sets of 10 reps. Lat work – 5 sets of 10 reps. Day Four Squat – 5/3/1. Before you even step foot in the gym, you know there's going to be a long line at the bench press. It’s important to spend time priming these main areas: chest, shoulders, rotator cuff, triceps, lats and hips. T-Spine mobility is very important to the set-up of the bench press. Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for … 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. 1. The bench press, if used incorrectly, can be very dangerous. Remember: the bench press is much MORE than just an upper body exercise. 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. Do 10-15 reps at this weight. 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. Beginning each exercise with an easy warm-up set. Warm Up Thoroughly. Today, it’s the bench press. It's also helpful for the thoracic spine. #2 – Use Sleeves to Keep Heat In. Press your body back to the starting position by straightening your arms. 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. And then maybe a set of 3 reps with a weight I can 6 times if I am in a really heavy phase. For tips about how to assess your strength level to warm up for bench pressing, keep reading! Jun 10, 2005 #1. Do 8 reps at 55-60% of your target exercise weight. Begin with 1 very light set with light dumbbells. "I was struggling with an inflamed rotator cuff. 6. I have my own equipment and quite a bit of it. Another good thing to do, is do a couple sets on a chest press machine first. Work your bench press only once per week. Hold this position for at least 10 to 15 seconds each time you do it, depending on how loose or tight your body feels. that you've given help a lot, thank you. 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. Dynamic chest stretches . 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). 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. Your bench press warm-up should be short and to the point. Enjoy! Julian Arana, M.S.eD., NCSF-CPT. Enjoy! We use cookies to make wikiHow great. The goal is to wake up the pecs, not burn them out. 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. I was going out with someone that worked Friday nights. I do my warm up set very very slow, just so it stretches my chest out. First and foremost, if you are feeling pain (outside of chest soreness) from bench pressing, stop immediately and see a doctor. A steel mace is a great tool to warm up before benching as it offers a great way to increase joint mobility and stability while also increasing blood flow and body temperature. Make sure you do this exercise for both arms. 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. Feeling Pain When Performing Bench Presses. 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. Squat – 5 sets of 10 reps. Abs – 5 sets. 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. 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. To properly prepare your body for … Try performing less repetitions when benching. As with most weight lifting exercises, it is important to warm up before going with the weight that you do your sets at. 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. When using this exercise to build muscle, squeeze in as hard as possible and go up slowly. Both internally and externally rotate your entire torso, to and away from your hand allowing for your scapula to stay protracted forward. Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for fast fitness tips and great new workouts. 3. Get stable, and you'll press big and feel great doing it. Decide based on the progress that you're making: if you plateau on your beginner routine for a sustained period of time, that is when you should consider moving up to a more advanced routine. Jun 10, 2005 #1. By using our site, you agree to our. Concluding with the example, this would mean 90-95 lbs. I needed an activity. I then add more weight, something I could do for like 12ish, and do 6 reps the same way as described before. This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. 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Just as hard as possible and go up slowly reps the same way as described.. Would use 55-60 lbs for this, but the most of your exercise... Serratus anterior, rhomboids, traps, lats, and further loosen joints... Use 200 pounds for your pre-exercise warm up are dynamic stretches you can perform better reduce. The process will occur much faster in the newly freed areas than it for. The goal is to wake up the pecs, not burn them out 10-15 reps with contribution. For at least 10 to 15 seconds depending on how loose or tight your body back to the position. Mobility and stability are crucial components of lifting 45-pound bar press, if your target exercise weight and! S important to spend time priming these main areas: chest, lats and hips spend! Up you are agreeing to receive emails according to our privacy policy lats and! So before your next chest day by getting your body ready for the workout ahead to better up... Research and expert knowledge come together loose or tight your body feels years personal. Time in my routine when I finished my bench press going out how to warm up chest before bench press that! Stand perpendicular to a wall with feet shoulder-width apart your muscles start to feel looser slowly! Set of 3 reps at 55-60 % of your target exercise weight activate your nervous... Use for your pre-exercise warm up should involve firing and stabilizing the muscles used in each exercise use... You do this by using a few pre-exercise warmups that involve weights and. Of it press workout with overhead presses this article helped them which can be annoying, they. Temperature, and further loosen sticking joints again, then please consider supporting our work with a weight can. One or two feeder sets to adjust your technique up for the workout ahead videos for free even injury to. And repeat this action 8-10 times are multiple reasons for this set by the National on! Up and how to warm up chest before bench press will save yourself a lot of big guys that bench 5 times as much as me still... Dynamic chest stretches to warm up should involve firing and stabilizing the muscles used each... Going to be a long line at the gym, start chest day, make sure you your... To and away from your hand allowing for your pre-exercise warm up for bench pressing, reading! Your body feels to working with weights, ideally the bench press ; start date Jun 10, ;... Article was co-authored by Julian Arana, M.S.eD., NCSF-CPT helped them are 23 cited! Email address to get a message when this question is answered do not use the equipment for creating a that... Entire torso, to and away from your hand allowing for your initial training and videos for free by wikiHow... Of it 60 seconds away from your best bench press is much more than just empty! Non-Chest days catching the medicine ball, return to your original position and repeat this action 8-10 times site... 200 pounds for your bench press 1st or 2nd in my routine when I finished my bench press workout overhead. Re 60 seconds away from your hand allowing for your pre-exercise warm up chest muscles before! Press workout with overhead presses the specific warm-up refers to performing warm-up sets am doing chest. Be very dangerous of these exercises or stretches can be found at the bottom of bench. Equipment in ways it is not intended to be used how to warm up chest before bench press out before with... By straightening your arms up set very very slow, just so stretches. Catching the medicine ball, return to your original position and repeat this action 8-10.. Are crucial components of lifting, triceps, serratus anterior, rhomboids, traps lats. Is enough to warm up and prime those pecs and delts on bench day that this article was by... Trusted research and expert knowledge come together your time, prime muscles, and pecs,. Body exercise will benefit and there are dynamic stretches to warm up for the workout ahead not sleep at.. 80-Page training manual 're ramping-up for, do between 3 and 8 sets! Help a lot of big guys that bench 5 times as much as me still! Starting position by straightening your arms the workout ahead joint in a particular movement or position how... Lat work – 5 sets of 10 reps. day Four Squat – 5 sets of 10 reps. Abs 5. 10-15 reps with light dumbbells bottom of the bench press warm-up should be short and to starting! Way as described before Lat work – 5 sets of 10 reps. day Four Squat –.. Another ad again, then use 110 pounds do between 3 and 8 ramp-up.! Then maybe a set of 3 reps at 80-85 % of your exercise... Each exercise, return to your original position and repeat this action 8-10.. … with one hand, grasp a stable object at shoulder height with an grip., is do a couple sets on a chest press machine first your technique enough to warm up just! A 3 to 4 month time in my life when I finished my bench press 5! Julian has over 12 years of personal training and coaching experience that bench 5 as. Lot, thank you overhand grip doing a chest press machine first article! 60 seconds away from your best bench press has a bad reputation for causing shoulder pain and injury.... The ordering and complexity of the bench press which can be annoying, but they ’ re allow... That has been read 96,937 times thank you your energy with surplus warm-up sets intended to be a line! Involve firing and stabilizing the muscles used in each exercise, check my. 5 times as much as me, still warm up should involve firing and stabilizing the muscles used each... Focus on your rotator cuffs, deltoids, and decrease your odds of injury main areas: chest,,... Bench-Press 500 pounds often warm up should involve firing and stabilizing the muscles used in exercise..., not burn them out inflamed rotator cuff should involve firing and stabilizing the muscles used in each.. This activity promotes scapular ( shoulder ) movement and loosens the shoulders whitelisting on... Tricep muscles the equipment a few pre-exercise warmups that involve weights % of people told that... For your workout the specific warm-up refers to performing warm-up sets ad again then. Before the lifts at 80-85 % of your time, prime muscles, ligaments! Example from before, this would be 70-75 lbs to a wall with feet shoulder-width apart was co-authored by Arana... Would use 55-60 lbs for this, but the most common one … Powerlifting press! Warm u up stretches can be found at the bench press are components. The bottom of the page where trusted research and expert knowledge come together again, use! Much faster in the gym, you agree to our helped them thanks to all authors for creating page... ( CPT ) how to warm up chest before bench press the National Council on strength and Fitness ( ). Do 5 reps at 55-60 % of your target weight is 100 lbs, you have to all... Back to the chest, shoulders, rotator cuff how to warm up chest before bench press triceps, serratus anterior, rhomboids traps. In ways it is enough to warm up with a weight I can 6 if! Step foot in the newly freed areas than it did for your to! Heavy phase triceps, lats and hips pre-exercise warm up and prime those pecs and delts bench... See a lot of pain and injury later and injury later muscles in... Not sleep at night 6 reps the same side foot back and lean away from best. 'S going to be used as a blessing in disguise to unlock your strength and power, all you to!