how to warm up chest before bench press

"Prime" your pushing muscles with a few sets of this. It can be a brisk walk, five minutes on the stationary bike, 500 to 1,000 meters on the rowing machine, or anything else that takes no more than 10 minutes and doesn't leave you feeling worn out. Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for fast fitness tips and great new workouts. This way you can make the most of your time, prime muscles, and decrease your odds of injury. Run through it a few times, don’t worry about reps or weight or anything, just do the movements to get some blood flowing. Face pulls. Bench Press Warm Up Movements Yoga Push Ups . 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. When stretching before the workout use dynamic range of motion stretching (holding stretch 10 seconds) or contract relax stretching (contract muscle then stretch it). Tags: Tips; 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. Here is a pre-bench press warm-up sequence I like to do with my athletes to help them bench press better.. Benching the right way and pressing as much weight as you can safely is all about position.. More specifically position of the feet, hips, chest, shoulders and upper back – yes, the bench is a full body lift. But before you get to that, you need to prepare your body with a general warm-up, which is basic activity to improve blood flow and increase your heart rate. However, if you will be doing a split workout, you should warm up the affected areas. Tip: Do This Exercise BEFORE Bench Pressing Want to bench more weight with fewer risks of injury? References. Dynamic Stretches to WARM UP Chest Muscles (before you bench!) 3. He stands in front of the bench and begins swinging his arms clockwise now counter clockwise, he does a few side bends to the left side then to the right side. I see a lot of big guys that bench 5 times as much as me, still warm up with just an empty bar. Working on mobility will allow you to have a … rotator cuff, triceps, serratus anterior, rhomboids, traps, lats. 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. Warm Up It should be obvious that we need to warm up before lifting a heavy weight but if you did not know this, please warm up before you lift! Make sure you're not overtraining. During the bench press, having the correct breathing technique will create a solid, tight body which can effectively support weight. Steps. Warm Up Series : Bench Press / Push Up. 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. that you've given help a lot, thank you. Let's take a look at the typical trainees warm-up routine. It’s important that you properly warm-up for bench pressing so you can perform better and reduce the chance of injury. Step 1: Foam Rolling Chest, Triceps, Lats When you are ready to start working your chest, you can move on to doing the bench press warm up. This way you can make the most of your time, prime muscles, and decrease your odds of injury. Powerlifting Bench Press Tips – Strategically Stretch. This article has been viewed 98,758 times. Performing this 4-move drill before your next bench press will help activate your arm, … However, you have to make sure it is enough to warm u up. rotator cuff, triceps, serratus anterior, rhomboids, traps, lats. You’re 60 seconds away from your best bench press ever. Do 10-15 reps at this weight. Try these recommendations: Perform free-weight exercises when you’re fresh. Warm-up: Start your chest day workout some warm up exercises. 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. 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. Forearm Wallslides at 135 Degrees . These exercises require more concentration, strength, and control. 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. 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. Triceps push downs. Subscribe! Even powerlifters who bench-press 500 pounds often warm up with a 45-pound bar. 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. Try these recommendations: Perform free-weight exercises when you’re fresh. Apply moderate pressure to the chest, lats, and tricep muscles. Understand the importance of joint mobility and stability. But these suggestions. Bench Press for long limbed lifters - Breathing into your chest rather than belly (Elitefts) I posted on here a couple of months ago that I struggle with my bench due to having very long arms, and I was wondering about the merits of breathing into the chest to shorten the range of motion, compared to breathing into the belly like you would in a Squat or Deadlift. How to Bench Press The Set-Up. Biceps curls. Get stable, and you'll press big and feel great doing it. Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. That is not even close to what you should be doing in order to properly warm up, especially if you are already dealing with annoying elbow pain from time to time or on a regular basis. That is one rep. Beginners can drop to their knees if needed. One of the most essential steps to grow chest is the warm-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. Make sure you do this exercise for both arms. Do just 1 rep using 90-95% of your target exercise weight. 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). Warm-up sessions are designed to gently prepare the body for a workout by gradually increasing blood circulation and the heart rate. Sample Shoulder Warm-Up for Your Next Chest Workout. 3. John enters the gym and walks straight over to the flat bench. Don’t use heavy weights during the warm up otherwise you will begin to fatigue your muscles, making them weaker. 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. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Warm Up Thoroughly. Your Warm Up Sucks. Thanks to all authors for creating a page that has been read 98,758 times. But instead of getting all pissed off, look at this as a blessing in disguise. Using the example from before, this would be 70-75 lbs. Warming up only needs a short part of your time. Do these dynamic chest stretches to better warm up and prime those pecs and delts on bench day. These activities will help activate your nervous system, increase your core body temperature, and further loosen sticking joints. Hold this position for at least 10 to 15 seconds depending on how loose or tight your body feels. The scapular upward rotation benefit is especially welcomed, as it will help to offset the downward rotation your shoulder blades are often forced into during the bench press. Don’t go close to failure or make it difficult. You need to "warm up" in an intelligent and effective way, and that way is known as ramping up. Warm Up Thoroughly. Here is a simple 3-step sequence. ... Look at the difference during the descent between Ed Coan’s bench in 1998 (just before the craziness started) and Tiny Meeker’s recent 1,102lb (500kg) lift. This activity promotes scapular (shoulder) movement and loosens the shoulders. However, you should perform one or two feeder sets to adjust your technique. How much weight do I use to warm up for bench pressing? It is okay to get into a position using passive mobility, but the goal is to eventually turn passive mobility into active ability through repetition. Scapular push-up on the knees. "I was struggling with an inflamed rotator cuff. It's Monday and it's chest day for John. 3. By using our site, you agree to our. They will get the blood flowing to your chest, back, shoulder and arm muscles — helping you to lift heavy (which is vital for a good chest day pump) and to prevent injury. Always use a spotter and maintain correct form while using the equipment. If you are an athlete who lacks range of motion and/or doesn’t have efficient motor control of your shoulders, it’s crucial that you are prepping your tissues and joints to eliminate future injury and improve your performance. Do 5 reps at 70-75% of your target exercise weight. Rest 45-60 seconds between every warm up set. It was so bad I could not sleep at night. 10 to 2. 2. How to Bench Press Tip Warm Up Thoroughly. Lie back on the bench with your eyes directly under the barbell. To properly prepare your body for … 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. The bench press, if used incorrectly, can be very dangerous. You can start with bent knees and drive the hips up high, trying to roll back on to elbows. Certified Personal Trainer. For example, you should do lat pulldowns to prepare for a full workout or do bench to prepare for a push workout. 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. The Rusin Banded Shoulder Triset Warm-Up. 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. 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. Ready for a personal style upgrade? Position your feet shoulder width apart, under or behind your knees and flat on the floor. There are 23 references cited in this article, which can be found at the bottom of the page. Don't waste your energy with surplus warm-up sets. Shoulder Warm-Up Routine. We use cookies to make wikiHow great. However, you have to make sure it is enough to warm u up. Press your body back to the starting position by straightening your arms. rotator cuff, triceps, serratus anterior, rhomboids, traps, lats. 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. Another good thing to do, is do a couple sets on a chest press machine first. Today, it’s the bench press. These exercises require more concentration, strength, and control. Do 8 reps at 55-60% of your target exercise weight. Work your bench press only once per week. I do my warm up set very very slow, just so it stretches my chest out. This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for fast fitness tips and great new workouts. How to Bench Press Tip Warm Up Thoroughly. ", 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. Hope you enjoy this bench warm-up video. 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. unlocking this expert answer. The Bench Press is one of the best muscle building movements, ... a “Warm-up” for the bench consists of a few lighter sets before getting into the work sets or going for a new personal best. These promote scapular movement, specifically upward rotation, and unstick the thoracic spine and shoulders nicely. 9 Ways to Increase Your Bench Press 80 Pounds in 32 Days. You don’t need to add weight to these either. Your bench press warm-up should be short and to the point. As you press up, squeeze them together. Before starting your bench pressing you should warm yourself up, which can be done using light weights on the bench press itself. You can see how difficult it is to get weights to touch your chest/stomach with modern shirts, even with absurdly heavy loads. 1. It is important to stretch and warm up if you really want to benefit from your training programme. 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":"