Contracting a muscle prior to stretching it allows for increased range of motion. They call that a "warm up." Try performing less repetitions when benching. Stability is the ability to maintain control of a joint in a particular movement or position. It’s important to spend time priming these main areas: chest, shoulders, rotator cuff, triceps, lats and hips. Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for fast fitness tips and great new workouts. 8. I was going out with someone that worked Friday nights. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. 3. Do not use the equipment in ways it is not intended to be used. % of people told us that this article helped them. Hope you enjoy this bench warm-up video. Today, it’s the bench press. 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. The bench press, if used incorrectly, can be very dangerous. wikiHow is where trusted research and expert knowledge come together. References. Enjoy! If you want more like this one, check out my 80-Page training manual. 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! that you've given help a lot, thank you. 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 … When using this exercise to build muscle, squeeze in as hard as possible and go up slowly. 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. Have a spotter present for your pre-exercise warm up. 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. 3. 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. 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. Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for … The process will occur much faster in the newly freed areas than it did for your initial training. 19 May 2020. 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. The Rusin Banded Shoulder Triset Warm-Up. Do not roll over joints. 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… 5-10 minutes before your workout. 1. Chest Throws: Stand perpendicular to a wall with feet shoulder-width apart. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). Take 10 minutes to properly warm up and you will save yourself a lot of pain and injury later. This article has been viewed 96,937 times. It's Monday—international chest day. Repeat 10 times. Train your back just as hard as your chest. Before you even step foot in the gym, you know there's going to be a long line at the bench press. Day Three Bench Press – 5/3/1. To properly prepare your body for … 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. Dynamic Stretches to WARM UP Chest Muscles (before you bench!) 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. 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. Step the same side foot back and lean away from your hand. Get stable, and you'll press big and feel great doing it. Start with smaller weights and do 10-15 reps with light dumbbells. 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. Knock your weights down and gradually work your way back up. 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. A good warm up should involve firing and stabilizing the muscles used in each exercise. 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 The Bench Press has a bad reputation for causing shoulder pain and even injury. 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. #2 – Use Sleeves to Keep Heat In. The goal is to wake up the pecs, not burn them out. Julian has over 12 years of personal training and coaching experience. 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. Depending on the ordering and complexity of the exercise you're ramping-up for, do between 3 and 8 ramp-up sets. 2 of 8 Do multiple repetitions of this for each arm until your muscles start to feel looser. Begin with 1 very light set with light dumbbells. Do 3 reps at 80-85% of your target exercise weight. But these suggestions. For example, if your target weight is 100 lbs, you would use 55-60 lbs for this set. 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. unlocking this expert answer. 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. There are multiple reasons for this, but the most common one … With one hand, grasp a stable object at shoulder height with an overhand grip. rotator cuff, triceps, serratus anterior, rhomboids, traps, lats. Even powerlifters who bench-press 500 pounds often warm up with a 45-pound bar. The specific warm-up refers to performing warm-up sets before the work set. However, you have to make sure it is enough to warm u up. 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. Dynamic chest stretches . We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. For tips about how to assess your strength level to warm up for bench pressing, keep reading! 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). 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. 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 Warm Up Thoroughly. 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. 7 expensive beauty products you can make yourself. Always use a spotter and maintain correct form while using the equipment. Hello, Usually I perform the Bench press 1st or 2nd in my routine when I am doing a chest day. Squat – 5 sets of 10 reps. Abs – 5 sets. Now you'd be at 80-85 lbs. Working on mobility will allow you to have a … 5. So before your next chest day, make sure you spend time doing this drills to help isolate your chest before you press. From there, move to 8 reps using about 55 percent of the weight you plan to use for your workout. Understand the importance of joint mobility and stability. You don’t need to add weight to these either. You’re 60 seconds away from your best bench press ever. 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). By signing up you are agreeing to receive emails according to our privacy policy. Concluding with the example, this would mean 90-95 lbs. Your warm up should get your heart rate up and give you a little sweat, but it is not designed to get you tired. Expert Interview. Do these dynamic chest stretches to better warm up and prime those pecs and delts on bench day. It's also helpful for the thoracic spine. 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. Rest 45-60 seconds between every warm up set. Another good thing to do, is do a couple sets on a chest press machine first. For example, if you plan to use 200 pounds for your bench press, then use 110 pounds. Warm-up sessions are designed to gently prepare the body for a workout by gradually increasing blood circulation and the heart rate. If you do these quick exercises before you do your specific Bench warm-up, your lower arms will be engaged for bigger Bench lifts. 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. Every exercise will benefit and there are dynamic stretches you can do moments before you leave the office and begin your workout. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. However, you should perform one or two feeder sets to adjust your technique. Today, it’s the bench press. 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. Press your body back to the starting position by straightening your arms. Thread starter zod; Start date Jun 10, 2005; Z. zod New member. Do 10-15 reps at this weight. Hold this position for at least 10 to 15 seconds each time you do it, depending on how loose or tight your body feels. After catching the medicine ball, return to your original position and repeat this action 8-10 times. 6. 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. 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. You can do this by using a few pre-exercise warmups that involve weights. Bodyweight dips are one of the best ways to warm up your triceps, shoulders, and chest before you hit the bench. Remember: the bench press is much MORE than just an upper body exercise. Enjoy! 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). Ditch the self-destructing negative thoughts. 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. Do 5 reps at 70-75% of your target exercise weight. The big kicker … Both internally and externally rotate your entire torso, to and away from your hand allowing for your scapula to stay protracted forward. 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. 7. When? I see a lot of big guys that bench 5 times as much as me, still warm up with just an empty bar. Pecs. As with most weight lifting exercises, it is important to warm up before going with the weight that you do your sets at. Warming up for Bench Press. 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. No need to rest between warmup sets for any longer than it takes to raise the weight. 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. There are 23 references cited in this article, which can be found at the bottom of the page. Beginning each exercise with an easy warm-up set. 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. Bench Press – 5 sets of 10 reps. Lat work – 5 sets of 10 reps. Day Four Squat – 5/3/1. I needed an activity. For tips about how to assess your strength level to warm up for bench pressing, keep reading! Press your body back to the starting position by straightening your arms. This way you can make the most of your time, prime muscles, and decrease your odds of injury. Thanks to all authors for creating a page that has been read 96,937 times. To unlock your strength and power, all you need to do is activate your central nervous system before the lifts. This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. 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. T-Spine mobility is very important to the set-up of the bench press. Your pecs do the main lifting for the bench press, so … Last Updated: September 3, 2020 When stretching before the workout use dynamic range of motion stretching (holding stretch 10 seconds) or contract relax stretching (contract muscle then stretch it). Jun 10, 2005 #1. Make sure you do this exercise for both arms. Support wikiHow by 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. "I was struggling with an inflamed rotator cuff. I then add more weight, something I could do for like 12ish, and do 6 reps the same way as described before. This means you should now move to working with weights, ideally the bench press if it's available. To warm up for the bench, focus on your rotator cuffs, deltoids, and pecs. Do just 1 rep using 90-95% of your target exercise weight. 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. Do 8 reps at 55-60% of your target exercise weight. Hold this position for at least 10 to 15 seconds depending on how loose or tight your body feels. But instead of getting all pissed off, look at this as a blessing in disguise. First and foremost, if you are feeling pain (outside of chest soreness) from bench pressing, stop immediately and see a doctor. These activities will help activate your nervous system, increase your core body temperature, and further loosen sticking joints. Your bench press warm-up should be short and to the point. Include your email address to get a message when this question is answered. Both mobility and stability are crucial components of lifting. Feeling Pain When Performing Bench Presses. I will definitely look into it. Julian Arana, M.S.eD., NCSF-CPT. This … Apply moderate pressure to the chest, lats, and tricep muscles. 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. It’s important to spend time priming these main areas: chest, shoulders, rotator cuff, triceps, lats and hips. Jun 10, 2005 #1. Did you know you can read expert answers for this article? D… Remember: the bench press is much MORE than just an upper body exercise. 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. Powerlifting Bench Press Tips – Strategically Stretch. ", 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. Chest stretches to warm up should involve firing and stabilizing the muscles used each! 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Make the most common one … Powerlifting bench press warm-up should be short and the... To all authors for creating a page that has been read 96,937 times exercise weight reps with a to... Personal trainer ( CPT ) by the National Council how to warm up chest before bench press strength and Fitness ( NCSF ) very... Good warm up for bench pressing, keep reading reps. Abs – 5 sets over 12 years of training! Was a 3 to 4 month time in my life when I am doing a chest press machine first can... Or non-chest days bench press warm-up should be short and to the.! You ’ re 60 seconds away from your hand help activate your nervous system, increase your core temperature... Check out my 80-Page training manual certified personal trainer ( CPT ) by National! By Julian Arana, M.S.eD., NCSF-CPT chance of injury is important to time... Fitness ( NCSF ) reps. Lat work – 5 sets of 10 reps. day Four Squat 5... Way you can perform better and reduce the chance of injury same side foot back and lean from! Throws: Stand perpendicular to a wall with feet shoulder-width apart with surplus warm-up sets before the lifts move working. Instead of getting all pissed off, look at this as a blessing in disguise, serratus,... Off, look at this as a blessing in disguise set of reps... Friday nights and loosens the shoulders powerlifters who bench-press 500 pounds often up. # 2 – use Sleeves to keep Heat in build muscle, squeeze in as hard as your chest areas! So before your next chest day do is activate your nervous system, increase your core body temperature and... Than it did for your pre-exercise warm up and you will save a. From there, move to working with weights, ideally the bench press the muscles used in each.... To get a message when this question is answered of this for each arm until your start. To maintain control of a joint in a really heavy phase to do is... There 's going to be used 15 seconds depending on the ordering complexity... To be used position and repeat this action 8-10 times t Stand to see another ad,. Is answered more weight, something I could not sleep at night I finished bench!