Warm up for Bench Press?

[Go Away]

I've found that doing shoulder prehab stuff prior to getting under the bar helps a ton.

Taking a band over your head to your back and back over your head and down to your stomach, over and over, helps.

Internal and external rotation with 5-10 lbs for reps helps warm the girdle up, as well as many of the warm up stuff Donnie Thompson advocates.

I always bench the bar for a few sets. I have kids laughing at me and questioning the purpose constantly. Then I see them go straight under 135 for 5, 225 x 1 and they're gassed out and get angry at themselves. Not even just kids.

Once I started hitting the bar (always) for a few sets followed by 95 lbs for a pump set, then 135 followed by jumps no bigger than 40 lbs my bench felt much stronger. Maybe as I climb into the 400's I'll reevaluate the initial jumps, but I like how this feels.

You don't wanna go into a bench session with zero fluid in your shoulders and you want your supporting muscles activated and firing before you get to the heavy sets. You can't do this by hitting 135 for 3, 225 for 3, 315 for 3, then going for a PR. Not safe, not smart, not calculated.

 

[Rip]

I grab 10 or 15lb dumbbells and do should rotation exercises

 

[Jason126]

Static stretching
Jump for the stars
Burpees
Pull ups
Push ups
Dips
Bench

I skip the pull ups when doing chest.

 

[saltylifter]

Warming up shoulders is really important man. I always do rotator cuff movement before chest and shoulder days. For a chest warm up I always start with the bar then keep adding a 45 lb plate each set so I'll do a good warm up set keeping it at 15 reps or so.

 

[saltylifter]

I would also get that limp dick looked at. No reason for that when they got the blue pills for Ya. They work wonders

 

[SFGiants]

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

Stupid advice right here

 

[SFGiants]

I things you can do and most do is warm up the shoulders and rotator cuffs.

Then just lift light weight ramping it up to your working sets.

 

[SFGiants]

For shits & giggles try 135 x 12 twice to get the blood flowing if that's what your into. Then skip 225 and go straight into the 315 & main sets. On that score of it try skipping rope or treadmill then a couple sets of push ups then straight into the 315. Pretty soon 315 will be your 135 so on and so forth. In other words I think you might be waisting good energy and strength on those lighter weights.

You are an idiot!