Warm up for Bench Press?

Milo · Oct 12, 2015

I've always done some half ass limp dick warm ups before I lift. Now that the weight of my lifts are going up, I'm actually starting to realize how important warm ups are. When I squat my hips are tight as shit for the first half of the workout and for bench my shoulders feel the same way.
I think I've put together a good warm up for squat and deadlift, but all the info I've found for bench warm up seems lacking. Most just say to warm up with the bar for a few sets.
What do y'all do for your warm ups before you start to bench?

Megatron28 · Oct 12, 2015

Between warm up sets benching, I like to grab some light dumbbells and loosen up my shoulders with various raises and presses.

ECKSRATED · Oct 12, 2015

I warm up for about ten minutes before every session. I do static stretches for my chest and shoulders first. Then grab some 5 pound plates and loosen the shoulder up some more. Then I grab a barbell and do about 10 reps of shoulder press then behind the neck press. Then I'll get on the bench warm up with the bar for 10 or so reps. 135 for 10. 225 for 5. 315 for 2 or 3. Then start my working sets whatever the weight may be.

I stretch the shit out of my chest before bench. Always have. I used to do shoulder dislocations and other shit with a band but didn't find it necessary anymore.

John Ziegler · Oct 12, 2015

1. Break a sweat
2. 10 push ups
3. 10 clap push ups
4. 10 medicine ball toss ups

Then the old man Zeigler routine

5. 2 plates 7 reps
6. 2 plates 7 reps
7. 2 plates 7 reps

Simple & easy maintenance

snake · Oct 12, 2015

As ghey as it sounds, I jump on the elliptical for like 2 min. before I do anything. There's something about just getting the blood flowing that does me right.

I start off with some RC stretches. Take a 5 lb plate, lay on the bench, put my arm out 90° from my body with my elbow bent 90° from that (parallel to my body) and let the weight stretch it out. I then rotate my shoulder up to the top position for 5 reps. I repeat the same motion but with my palm down; raising my hand up.

Then I do the standard warm up, bar for 10, 135 for 10..... Don't underestimate the power of a heavy warm up. Something short of your starting set for 3 reps. It just seems to jet the body in gear without taxing it.

TheLupinator · Oct 12, 2015

Foam roll (if sore)

Jump rope (or some kind of warmup cardio) 5-10min

Light stretching - whole body, dynamic and static

Push-ups

Bench

Milo · Oct 12, 2015

Thanks for the replies fellas.

grizzldsealpoacher · Oct 12, 2015

I ramp up slow like everyone else 135 x 10 185 x 10 225 x 5 for 2 sets then get into the meat

One thing I do, I use a piece of 1/4 cpvc pipe cut to my wing span I grab it at the ends and swing it over my head back and fourth until I feel the joints of my shoulders warm I do this in between my warm up sets and it gets the job done well

PillarofBalance · Oct 13, 2015

Holy shit I could write a novel on this. Will require pics to explain tho... when I have time.

Iron1 · Oct 13, 2015

I've started to adopt a philosophy that I've read before; the less energy invested into warming up means more in the tank when you really need it.

DF · Oct 13, 2015

PillarofBalance said:
Holy shit I could write a novel on this. Will require pics to explain tho... when I have time.

Noods!!! YES!!!!

Itburnstopee · Oct 13, 2015

What I've been doing ( and I'm lifting baby weights because I'm a weak ****) is 1x10-12 of half what I'm gonna shoot for on working sets. Then same weight 1x6-8. Rest for 3 minutes then start. Been working pretty good

Mason · Oct 14, 2015

I'm coming off a small pec tear from about 3 months ago so warmup is everything right now.

The most beneficial thing I do is the dislocations with a band.
One new thing I'm trying is hanging/swinging a short 40-50lb barbell behind my back like Chris Duffins Shoulderok. I'm sure his equipment works better but it does help open up the shoulders.
Also, I got a slingshot that I use to warm up with and when I go heavy I usually hit the weight with the slingshot for a rep or two and then do a set raw.

BadBoys · Oct 16, 2015

I like using 135 for about 5 reps then 185 for two reps and then 205 for two and then 225 for one and then go into my work set. All depends on how much you can bench too but I like finishing that last warm up with about 25lbs less than what I will be working out with.

jojo58 · Nov 7, 2015

I hit the arc trainer for 5 mins, do 25 pushups, 135 /15, 225/10 / 275/5 and then head up

fiinal · Nov 24, 2015

Warmup cardio— waddle over to the bench
Then 45x5, 135x5, 185x5, 225x3, 255x3, 285x3, 315x1-3, then work sets. I keep the time between sets real short so it goes by pretty quick, but I like to get a more gradual increase in weight instead of just doing 135-225-315 or something like that

ECKSRATED · Nov 24, 2015

I love the guys that walk into the gym and throw 225 on the bar with no warming up at all. And their max is like 245. Dumb.

HydroEJP88 · Nov 24, 2015

I don't even warm up, my max is 275 so I just put that on, do it once and call it a day.

Off for pizza, wings and beer after a hard bench day

Yaya · Nov 24, 2015

ECKSRATED said:
I love the guys that walk into the gym and throw 225 on the bar with no warming up at all. And their max is like 245. Dumb.

I stopped doing that after I read this post

ToolSteel · Nov 24, 2015

Yaya said:
I stopped doing that after I read this post

I just did it last night lol

Warm up for Bench Press?

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