Working on mobility will allow you to have a … Last Updated: September 3, 2020 % of people told us that this article helped them. T-Spine mobility is very important to the set-up of the bench press. Day Three Bench Press – 5/3/1. You don’t need to add weight to these either. 19 May 2020. Don't waste your energy with surplus warm-up sets. Today, it’s the bench press. 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 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. Begin with 1 very light set with light dumbbells. For example, if you plan to use 200 pounds for your bench press, then use 110 pounds. 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. Remember: the bench press is much MORE than just an upper body exercise. Do 8 reps at 55-60% of your target exercise weight. Chest Throws: Stand perpendicular to a wall with feet shoulder-width apart. ", 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. Repeat 10 times. unlocking this expert answer. Apply moderate pressure to the chest, lats, and tricep muscles. 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. These activities will help activate your nervous system, increase your core body temperature, and further loosen sticking joints. The Bench Press has a bad reputation for causing shoulder pain and even injury. 2. Always use a spotter and maintain correct form while using the equipment. Work your bench press only once per week. 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. However, you have to make sure it is enough to warm u up. Your pecs do the main lifting for the bench press, so … Beginning each exercise with an easy warm-up set. The big kicker … Knock your weights down and gradually work your way back up. 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. Press your body back to the starting position by straightening your arms. 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. 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. Now you'd be at 80-85 lbs. 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. Try performing less repetitions when benching. A good warm up should involve firing and stabilizing the muscles used in each exercise. Did you know you can read expert answers for this article? Expert Interview. When using this exercise to build muscle, squeeze in as hard as possible and go up slowly. Stability is the ability to maintain control of a joint in a particular movement or position. As with most weight lifting exercises, it is important to warm up before going with the weight that you do your sets at. Jun 10, 2005 #1. Hello, Usually I perform the Bench press 1st or 2nd in my routine when I am doing a chest day. Do 5 reps at 70-75% of your target exercise weight. He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami. Press your body back to the starting position by straightening your arms. 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. 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. Dynamic Stretches to WARM UP Chest Muscles (before you bench!) Train your back just as hard as your chest. But instead of getting all pissed off, look at this as a blessing in disguise. Remember: the bench press is much MORE than just an upper body exercise. This article has been viewed 96,937 times. 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. Thanks to all authors for creating a page that has been read 96,937 times. Plus: Pick up a copy of The Men’s Health Big Book of 15-Minute Workouts for … References. Julian Arana, M.S.eD., NCSF-CPT. Just like every other day at the gym, start chest day by getting your body ready for the workout ahead. Rest 45-60 seconds between every warm up set. Your warm up should get your heart rate up and give you a little sweat, but it is not designed to get you tired. 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