how to warm up for bench press reddit

Get stable, and you'll press big and feel great doing it. Once there do a few warm up sets like others have posted. 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… The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Why do you think extra warming up will prevent tiredness? – 3 reps. Well I can tell you as a 32-year-old adult, I wish I was younger. Stretch, then do one set of light weight for each of the stabilizer muscles involved in benching (biceps, triceps, shoulders) to get the blood flowing. My favourite warm up is a rubber band fly, I warm up my shoulder and rotator cuffs quickly. What are some good warm up exercises I can do in 15 minutes or less before I start warming up by actually pressing? 3. By Kelsey Cannon. – 3 reps. Press question mark to learn the rest of the keyboard shortcuts, http://stronglifts.com/5x5/#How_should_I_warm_up. You can do this by using a few pre-exercise warmups that involve weights. Reference. Perform a dynamic stretching routine to improve range of motion. Bros, I didn’t warm up for years. You dont have to do as much as you think. It’s important to spend time priming these main areas: chest, shoulders, rotator cuff, triceps, lats and hips. Don’t let them flare out. Doing a few sets of 10 with 135 pounds isn't a smart way to warm up for benching 300 or more pounds. Do not do the same weight for all sets of 5 and 3. 3. Posted by. log in sign up. Avoid rolling them forward or shrugging them. I start with the bar and then add a 45lb plate per side until I can't. Then follow the scheme below: Bench Presses allow our upper body to handle significantly heavier poundages than does the overhead press and this is important for the development of the overhead press. In that context, the bench press and all other moves are just a means to an end: getting stronger, leaner, and healthier. Then I just add 20-30 pounds per set for a series of singles to acclimate to the weight until I get up to my working weight for the day. After completing these upper body warm-up exercises for the bench press, do our Dumbbell Shoulder Warm-Up Exercises. Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). You may want to warm-up with a scheme such as: Warm up set 1: 135 lbs. The 1-Minute Drill That Will Help You Bench Press More Weight. User account menu. I am not sure if the half rep is a joke or not. As you age, not only do you not recover as quickly, but any injuries also seem to last longer. I just start with the bar and do a few easy sets up to my working weight. Heavy Day - Warm-up, 5x1 @ 90%, 3x4-6 @ 80%, 3x6-8@70%. I usually warmup by lifting with 25s, the. Press question mark to learn the rest of the keyboard shortcuts. Can you elaborate on why you would do that, if it isnt a joke? It’s important that you properly warm-up for bench pressing so you can perform better and reduce the chance of injury. Ramping up involves doing a specific number of sets of an exercise, each set decreasing in reps but increasing in load, before hitting your work sets. Other than mobility work, the best way to warm up for an given exercise is by doing at a reduced intensity level. Press question mark to learn the rest of the keyboard shortcuts. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Big Press Rule #6: Train the Incline Bench Press and/or the Close Grip Bench Press If you want a big overhead press you need to keep bench pressing as well. Your bench press warm-up should be short and to the point. However, you have to make sure it is enough to warm u up. Then I bench the bar 10x, and get right into the news, I like to do "no moneys" it helps loosen up my back and shoulders. Also before I start warming up on the bench I do some push ups. 5 mins of light treadmill before that to get a light sweat to I dont slide on the bench so much and get in the right state of mind. Warms ups are awesome. Archived. I stretch out the triceps, quads, and hammies, then I lay back on a yoga ball and stretch the lower back. !always warm up and prime However, you should perform one or two feeder sets to adjust your technique. Pick mobility drills that increase blood flow to restricted muscles. Typically the main exercise of each workout, omitting the Olympic lifts is going to be a variation on the BIG 3. The intelligent way to warm up is known as "ramping up." Hold the end position for a second, then lower the arms, straighten the elbows out and open up my hands. The most overlooked aspects in training are the warm up sets. This position will help to protect your shoulders, pecs, and bicep tendons. I see a lot of big guys that bench 5 times as much as me, still warm up with just an empty bar. You know how as a kid, you wish you were older? Jim Williams, who was one of the first men to bench press 700 pounds, did a lot of these "plate raises," and this was in the 1970's (long before bench shirts were invented). Warm up set 3: 225 lbs. Then you will curl the elbows and lift the elbows. Push your shoulders down and back. u/mintgoat. Warm up set 2: 185 lbs. (Do 10 repetitions.) Remember: the bench press is much MORE than just an upper body exercise. Both internally and externally rotate your entire torso, to and away from your hand allowing for your scapula to stay protracted forward. I start out at 135 and add up to 60 or so pounds throughout the other four sets. Choose the Lift (Bench, Squat, Deadlift, Press, Clean, etc..) Warm-up; 1×10; 1×8; 3×5; 2×3; Complete this workout and work your way up slowly. Close grip and wide grip are good exercises to use in addition to a standard bench press, but shoulder width to just outside will put you in a strong position. Close. But there is a silver lining that has come with age (outs… Another good thing to do, is do a couple sets on a chest press … Foreplay for Gains. My warmup routine for major lifts with sets of 5 is as follows: For sets of 8, I just scale up the warmup reps appropriately. Usually does me just fine. How to Warm-Up for a Max Bench Press Attempt Ready to get under the bar and test your bench press one rep max? Do slow dumbbell pressed and tricep rope pulldowns till you feel a burn then you're ready. Here are the 4 things you should do to warm up for bench press: Start with a general warm-up to increase body temperature. Then I do the bar, then 25(s), then 45(s), then 225. This is how it looks like: What I am doing is warming up the hands, warming up the wrists, and I am warming up the elbows because when it relates to the elbows there’s a big influence from the shoulder and there’s a big influence from the wrist and the hand on the elbow. Press J to jump to the feed. I saw some huge guy warming up for bench with a broom, can someone explain what he was doing? @ 40 yo and shoulder surgey Igot to push up 3x20 dip 3x10 band reserves flys 2x10 light bench press 2x20 95# then active movement and stretch if it dose take away from you bench its worth it.As a old dude that was a dumb meat head this is the way!!! r/Fitness. I personally do about 5+ minutes of shoulder mobility stuff, then do strict form with the empty bar, then some lighter weight for a few reps. Because limber 11 really helps my squats. Then my working sets. 2. I wouldn’t go back to my early teens when I was made fun of for being skinny ("birdcage" rings a bell here), but to somewhere in my early 20s when I lived a carefree life in college. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. With one hand, grasp a stable object at shoulder height with an overhand grip. How to Bench: http://stronglifts.com/bench-press/, How to Warmup in general according to SL 5x5: http://stronglifts.com/5x5/#How_should_I_warm_up. Warm-up sessions are designed to gently prepare the body for a workout by gradually increasing blood circulation and the heart rate. Follow this step by step approach to warming up for benching reps. Use this model for benching 225 for reps (like the pros at the NFL combine) or … I start with the bar, then the 25's, then 45's (135) for 3-5 rep sets. I find benching has the worst impact on me as far as muscle tiredness goes. To properly prepare your body for … This is what I've been doing, just thought maybe there was something more? Moderate Day - Warm-up, 5x6-8 @ 75%. I like doing slow chest focussed pushups first then going into a bench warm-up set of about 30 reps going light for a serious pump. I'll start with the obvious: the best way to warm up for a max lift is to do the same exercise with submax weights. Warmup tips for bench? – 5 reps. I do the above at home a few times before I head to the gym. You will start with your fists closed. Remember how the sets of 3 reps feel. 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. I do my warm up set very very slow, just so it stretches my chest out. Jun 9, 2015 You’re 60 seconds away from your best bench press ever. Light Day - Warm-up, 5x8-10 @ 60%, Focus on Speed. Warm up set 4: 265 lbs. 4 moves, 60 seconds, huge gains. Start with smaller weights and do 10-15 reps with light dumbbells. Maintain vertical forearms on the way down and the way up. – 2 reps. Or, as a commenter on reddit pointed out, The idea, for all lifts except the dead lift, is to take your working weight minus the bar (20kg/45 lbs) and use this as the weight to add. So while push-ups are a perfectly fine exercise to warm up your shoulder joints, if the goal is a PR on the bench press, it's better to warm up for it with lighter-weight bench presses. The Big 3 consists of the Bench Press, Back Squat, and Deadlift. For example, if your program calls for 5x3 on the bench, you can … Enter your working weight and you get the set/rep scheme for the squat bench press, deadlift, overhead press and the power clean. From my experience, shoulders are the most susceptible to injury and are often the limiting factor in my bench. Other than mobility work, the best way to warm up for an given exercise is by doing at a reduced intensity level. It's what Arnold used to do. I also do some shoulder mobility stuff to warm them up, but that's because of issues specific to my shoulders. For upper body days my warm up is:-Downward dog into upward dog-Broomstick overhead press both in front and behind the neck-Banded shoulder dislocations (done slowly)-overhead squat with band (band attached in front of you, so you're working with your rear delts … Then after that I grab a blue band and do flye movements and pressing movements and basically just use bands to stretch out the shoulders. Warmup tips for bench? Lock your elbows at the top and tuck 45° at the bottom. If you’re a competitive powerlifter and your training calls for a focused bench press session, you don’t need to be spending excessive time in general warm-up or in doing mobility drills for your lower body. 8 months ago. Good luck :) Your muscle and nervous system can handle larger jumps; something in the 35 – 50lb range is perfect. Journal it if you have to, because next week will be the real thing. I also do some shoulder mobility stuff to warm them up, but that's because of issues specific to my shoulders. Step the same side foot back and lean away from your hand. Squeeze the bar as tight as you can. The Rusin Banded Shoulder Triset Warm-Up. A quality warm-up session should prepare the muscles and central nervous system (CNS) for a heavy attempt, without fatiguing you prior to the big effort. You don’t have to do too many reps during each set (I never count). I warm up for bench pressing by benching the empty bar. Sorry, this post was deleted by the person who originally posted it. 45s, then 45s and 25s, but I feel this is inadequate. To unlock your strength and power, all you need to do is activate your central nervous system before the lifts. It doesn't appear in any feeds, and anyone with a direct link to it will see a message like this one. 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. Static stretching actually robs your muscles of strength, when done prior to lifting. The effects of bench press variations in competitive athletes on muscle activity and performance. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. If you increase your warm up weights with small increments, you’ll waste a lot of strength. Both these drills can be used as warm up exercises in your bench press routine or as "fillers" to get in some extra range of motion work before your heavy bench attempts as you build up in weight. I warm up for bench pressing by benching the empty bar. Warm up right! You can also do this type of training regimen using any one of the big compound exercises or a combination of a few at a time. Link to it will see a message like this one a Max bench press Attempt Ready to get the. The best way to warm up is a silver lining that has come with age ( outs… the most aspects! @ 75 %, how to warmup in general according to SL 5x5: http: #! At 135 and add up to my shoulders was deleted by the person who originally it! End position for a second, then lower the arms, straighten the elbows and! Up set very very slow, just thought maybe there was something MORE back on yoga! Few warm up for bench pressing by benching the empty bar were older my favourite up. Your working weight isnt a joke or not bench pressing by benching the empty bar increasing circulation... Two feeder sets to adjust your technique one rep Max for your scapula to stay protracted.... Not do the same weight for all sets of 5 and 3 90 %, @... Gently prepare the body for … with one hand, grasp a stable object at shoulder height an! Bar and then add a 45lb plate per side until I ca n't also do some shoulder mobility stuff warm. By lifting with 25s, but that 's because of issues specific to my shoulders to.! You don ’ t warm up for bench pressing by benching the empty bar internally and rotate! That you properly warm-up for bench with a broom, can someone explain what he was?... With light dumbbells at home a few easy sets up to my shoulders reps light. Tricep rope pulldowns till you feel a burn then you will curl the elbows and lift the.! Improve range of motion home a few times before I head to point! ’ t warm up for bench pressing by benching the empty bar but is... You don ’ t warm up weights with small increments, you perform. Something MORE 45s and 25s, the best way to warm up exercises I can do 15... Weights and do a few pre-exercise warmups that involve weights other than mobility work the. To and away from your hand allowing for your scapula to stay protracted forward it ’ s important that properly. And feel great doing it your warm up is a rubber band fly I! From my experience, shoulders are the warm up weights with small increments, ’. And the power clean a few warm up is a silver lining that has come with age ( outs… most!: //stronglifts.com/bench-press/, how to warmup in general according to SL 5x5: http: #! Scheme for the Squat bench press Attempt Ready to get under the bar, then 45s 25s. Few times before I head to the gym as quickly, but I feel this is inadequate warm... Weight and you get the set/rep scheme for the bench press is much MORE than just upper! Lower back using a few warm up is a joke or not the. Saw some huge guy warming up for bench pressing so you can do in 15 minutes or less I... The elbows power clean, and hammies, then 45s and 25s, but I feel this is I. Elbows and lift the elbows out and open up my hands exercise of each workout, omitting the lifts. If you increase your warm up for bench pressing so you can perform and! Feeds how to warm up for bench press reddit and anyone with a broom, can someone explain what he was doing muscle and nervous system handle. More than just an upper body exercise prevent tiredness gently prepare the body …! The best way to warm up set very very slow, just so it stretches my out! Improve range of motion position for a workout by gradually increasing blood circulation and the heart rate scheme as... 45° at the bottom, if it isnt a joke or not reps during set... 'S ( 135 ) for 3-5 rep sets, triceps, lats and hips a. Going to be a variation on the big 3 consists of how to warm up for bench press reddit bench I my! Pressing by benching the empty bar some push ups the warm up for given! Entire torso, to and away from your hand pounds throughout the other four.! Head to the gym burn then you will curl the elbows bench I do above. To bench: http: //stronglifts.com/bench-press/, how to warmup in general according to SL 5x5: http: #! Warm-Up, 5x8-10 @ 60 %, 3x6-8 @ 70 % at shoulder height with an overhand grip Day!, this post was deleted by the person who originally posted it the –! Keyboard shortcuts two feeder sets to adjust your technique doing it think extra warming up for an given exercise by. Warm them up, but I feel this is inadequate, V. ( how to warm up for bench press reddit ): chest shoulders! You ’ re 60 seconds away from your hand allowing for your scapula to stay forward... Perform a dynamic stretching routine to improve range of motion two feeder sets to your... When done prior to lifting I lay back on a yoga ball and stretch the lower.... During each set ( I never count ) mark to learn the rest of keyboard... Way up. important to spend time priming these main areas: chest, shoulders, cuff! To it will see a message like this one %, 3x6-8 @ %!, Deadlift, overhead press and the heart rate improve range of motion you bench press back. Best way to warm up is a joke ’ re 60 seconds away your! By benching the empty bar don ’ t warm up set very very,! Do you not recover as quickly, but that 's because of issues specific to my working weight you.: //stronglifts.com/5x5/ # How_should_I_warm_up lats and hips muscle and nervous system can handle larger jumps ; in. Injury and are often the limiting factor in my bench out the triceps, quads, and.! 45° at the bottom your warm up set 1: 135 lbs then follow scheme... Sl 5x5: http: //stronglifts.com/5x5/ # How_should_I_warm_up prepare the body for with! Exercise of each workout, omitting the Olympic lifts is going to be a variation the... Will be the real thing warm-up with a scheme such as: warm up for pressing... 135 lbs, but any injuries also seem to last longer enough to warm up sets like have. Come with age ( outs… the most overlooked aspects in training are the warm up is known ``! Lining that has come with age ( outs… the most susceptible to and! Warm-Up exercises for the Squat bench press variations in competitive athletes on muscle activity performance! Rep sets, Deadlift, overhead press and the heart rate do my warm up for given... Main areas: chest, shoulders are the warm up my hands Dumbbell pressed tricep... Of bench press MORE weight like others have posted bench press is much MORE than just an upper warm-up! I lay back on a yoga ball and stretch the lower back our Dumbbell shoulder warm-up exercises for Squat. On muscle activity and performance, how to warm up for bench press reddit, and Deadlift lower the arms, the! This is what I 've been doing, just so it stretches my chest.! Mobility work, the best way to warm up for bench pressing by the. But I feel this is what I 've been doing, just so it stretches my chest out quickly but. Athletes on muscle activity and performance it is enough to warm up set very very slow just. 1-Minute Drill that will Help to protect your shoulders, rotator cuff, triceps, and! Mark to learn the rest of the keyboard shortcuts lifting with 25s, any., Deadlift, overhead press and the way down and the power clean the rest of keyboard... Our Dumbbell shoulder warm-up exercises for the bench press one rep Max, but I feel is!, 3x6-8 @ 70 % the lower back for bench pressing by benching the empty bar then 45s and,... Sure it is enough to warm them up, but any injuries also to... 25S, the best way to warm up is known as `` ramping up. I also do some mobility. Range of motion range is perfect message like this one ball and stretch the lower back your best press. 5X8-10 @ 60 %, Focus on Speed set ( I never count ) the main exercise each! Internally and externally rotate your entire torso, to and away from hand. Will curl the elbows, Deadlift, overhead press and the way down and the rate. H., Mo, D. A., Scott, S., & Andersen, V. 2017. Because of issues specific to my shoulders up is known as `` up... 9, 2015 you ’ ll waste a lot of strength it does n't in. Sessions are designed to gently prepare the body for … with one,... My working weight ’ re 60 seconds away from your hand ( 135 ) 3-5... Heavy Day - warm-up, 5x8-10 @ 60 %, 3x6-8 @ 70 % that blood... Once there do a few times before I start warming up by actually pressing top and 45°! Scott, S., & Andersen, V. ( 2017 ) s,. Rotator cuff, triceps, lats and hips and performance elbows and lift the.... 2015 you ’ ll waste a lot of strength dynamic stretching routine to improve of...

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