Warm Up Suggestions for Bench Press?

[Zeke5]

Anyone have any ideas for a good warm up routine before heavy benching? Something to keep shoulders and elbows as pain-free as possible?

Thanks!

Zeke

[Most Muscular]

I see many people who do not properly warm up before heavy benching and I've also seen people hurt because of it. I knew one guy that never did much heavy workouts but decided to give it a try. He warmed up with 135, went to 225, to 275, and then to 315 for his working set. He blew out his pec. That is not a warm up.

I used to workout with a guy who I watched lift 600 lbs (without a bench shirt) and rep 405 for 15 reps ( http://www.youtube.com/watch?v=CoypEjfXgUo ) Mike used to start every workout with an empty bar. This would help focus is mind/muscle connection. He would feel the movement of the empty bar in his mind and carry that same movement throughout the rest of his workout.

From there he would proceed to 135 lbs, again slow and controlled, just as if there was 500 lbs on the bar. He may continue to use a light weight until he was satisfied that his pecs were extremely warmed up. Additional warm up sets were done to get his joints and muscles used to the additional weight but never done to exhaustion. If he was shooting of a specific weight to press he saved his energy for that lift(s) and didn't waste it for the warm up sets.

Mike taught me a LOT about benching, squatting, and deadlifts. He had a lot of specific tricks that he would use to perfect his form and technique. And anyone that lifts a lot of weight knows that there is more than just strenght in performing heavy lifts. There are a multiple number of small things that can be done (in unison) to get the weight up (without injury).

One of the last times I helped spot him he was saying how he never had a serious injury during his lifting days. He should not have said that.

Me and another guy were spotting him on the hack squat which he loaded up with 12 plates on a side. He went all the way down for a couple of reps and something felt a bit funny in his knee but he proceeded for another rep. We heard a loud snap and we all thought his knee wraps had broke... unfortunately it was his knee and he crumpled to the floor. There was no way the other guy and me could catch and hold over a 1.000 lbs ourselves.

Specifically, it is extemely important to warm up and rest adequately between sets. Mike used to take a very long time between heavy sets (at times over 10 minutes). That is another thing I learned from him. A rested muscle will lift more than a fatigued muscle. Lifting heavy will make you stronger and bigger. It's not rocket science, it's just common sense.

nuff said...

[ejthomp]

I plead guilty......

Thank you for the info. I will pay more attention to proper warm up going forward.

[ironwill2008]

Originally Posted by Most Muscular

Mike used to start every workout with an empty bar. This would help focus is mind/muscle connection. He would feel the movement of the empty bar in his mind and carry that same movement throughout the rest of his workout.

From there he would proceed to 135 lbs, again slow and controlled, just as if there was 500 lbs on the bar.

^^^^This. Every set, from the empty bar, to the top set that day, should be done with exactly the same good form.

[Old-Time-Lifter]

On bench I start off doing a couple sets of rows (15-20reps) with a rubber band, light stretchs, then the empty bar which is 20kilosx10, another set of band rows, light stretch, set with 40kilosx10, set of band rows, set with 60kilosx10, set of band rows, stretch, set with 80 kilosx10, and then I generally go to my working sets ......... I warm up alot but it helps keep my shoulder going. If I'm going for 5's (which I really don't do anymore) I will have to throw another set or two of 3's in to build up to my lifts. Right now I'm doing 10's to 15's and my shoulder seems to like that alot better than 5's or even 7's......

I like the band rows since they are not taxing but they pump a bit of blood into the shoulder girdle and lats.

[Tyrbolift]

Gently stretch pecs and anterior shoulders by putting hands around pec to shoulder level in a doorway and slowly leaning into it.

Set of 10 bar only (45 pounds). I like to first very slowly bring the bar down and hold for a second or two, then do about 15 reps, starting slowly but increasing speed until the last 5 are faster than normal speed.

Set of bar + 2-25's (95 pounds)

Abbreviated set of bar + 2-45's (135 pounds) maybe 6 reps

First working set for me usually either 185 or 205 pounds (whatever weight you can only get up to around 10 reps with fairly high intensity)

[FlexinMike]

I always do pullovers with a dumbbell before first set of bench and in between each set.

[Tyrbolift]

Originally Posted by FlexinMike

I always do pullovers with a dumbbell before first set of bench and in between each set.

Why db instead of bb?

[Most Muscular]

Stretching out well (after you have throughly warmed up the muscle) is also very important to reduce injury. For benching I use the Dogcrapp suggested stretching method of bringing an empty bar (or bar with very little weight or a light dumbbell) down to my chest and let the area stretch out well. It can really be quite painful in this stretch... but not as painful as tearing a pec muscle.

nuff said...

[billybigbolocks]

Originally Posted by Most Muscular

I see many people who do not properly warm up before heavy benching and I've also seen people hurt because of it. I knew one guy that never did much heavy workouts but decided to give it a try. He warmed up with 135, went to 225, to 275, and then to 315 for his working set. He blew out his pec. That is not a warm up.

I used to workout with a guy who I watched lift 600 lbs (without a bench shirt) and rep 405 for 15 reps ( http://www.youtube.com/watch?v=CoypEjfXgUo ) Mike used to start every workout with an empty bar. This would help focus is mind/muscle connection. He would feel the movement of the empty bar in his mind and carry that same movement throughout the rest of his workout.

From there he would proceed to 135 lbs, again slow and controlled, just as if there was 500 lbs on the bar. He may continue to use a light weight until he was satisfied that his pecs were extremely warmed up. Additional warm up sets were done to get his joints and muscles used to the additional weight but never done to exhaustion. If he was shooting of a specific weight to press he saved his energy for that lift(s) and didn't waste it for the warm up sets.

Mike taught me a LOT about benching, squatting, and deadlifts. He had a lot of specific tricks that he would use to perfect his form and technique. And anyone that lifts a lot of weight knows that there is more than just strenght in performing heavy lifts. There are a multiple number of small things that can be done (in unison) to get the weight up (without injury).

One of the last times I helped spot him he was saying how he never had a serious injury during his lifting days. He should not have said that.

Me and another guy were spotting him on the hack squat which he loaded up with 12 plates on a side. He went all the way down for a couple of reps and something felt a bit funny in his knee but he proceeded for another rep. We heard a loud snap and we all thought his knee wraps had broke... unfortunately it was his knee and he crumpled to the floor. There was no way the other guy and me could catch and hold over a 1.000 lbs ourselves.

Specifically, it is extemely important to warm up and rest adequately between sets. Mike used to take a very long time between heavy sets (at times over 10 minutes). That is another thing I learned from him. A rested muscle will lift more than a fatigued muscle. Lifting heavy will make you stronger and bigger. It's not rocket science, it's just common sense.

nuff said...

Extremely sound advice, every single word.
I would though point out to the original poster that extreme resting between sets is perfect for a power lifter, I would not recommend this as the 'normal' way to body build though.
It's worth remembering that while muscles thrive on mixing things up, a bodybuilder will not grow in the right way by always using long rests.

Cheers

[Most Muscular]

Originally Posted by billybigbolocks

Extremely sound advice, every single word.
I would though point out to the original poster that extreme resting between sets is perfect for a power lifter, I would not recommend this as the 'normal' way to body build though.
It's worth remembering that while muscles thrive on mixing things up, a bodybuilder will not grow in the right way by always using long rests.

Cheers

Why would a bodybuilder not grow "in the right way" by always using long rests? If you're trying to build strong and big muscles you have to push your muscles beyond what they can normally do. Giving them adequate rest between sets will allow your muscles to push way beyond the "norm". Giving your muscles little rest between sets will help build their endurance more.

And working out fast and furious with light weight does not make you "cut"... diet does that. I think many people look at powerlifters and see that many of them are fat and seemingly out of shape with not much muscle definition. Some attribute that to their form of training and confuse the issues of rest and set timing that they typically use.

I take more rest between sets then the average bodybuilder and did it whether I was off season or in contest prep mode. My training never varied... I always went as heavy as I could and rested well between sets. Some try to make a workout into a cardio session. Sorry, but you just can't get your heart rate up to a respectable rate during a weight training session for it to qualify as a cardio session. If it did, then I'd say you were not getting much weight training out of it.

I've never been a big fan of super sets, etc because I felt that while they punished the muscle, it was more so in the sense of endurance than strength.

HOWEVER.... I do incorporate both high rep and low rep exercises into my workouts because I have found that most muscle groups are made up of both fast and slow twitch muscle fibers which respond differently to different types of reps. IMO lower rep sets will build the bulk of your size because those muscle fibers which respond to heavy sets also have more of the capacity for growth size.

I guess my definition of a "bodybuilder" is one who builds their body. When I think along those lines I realize that utilizing those exercises and techniques that can accomplish that task will be an efficent way to achieve that goal. Some people utilize high rep sets, etc. to workout but I don't think will achieve the same results as those who lift with heavier weights. Many people have a lot of different goals in working out. To get "toned", for athletic endurance, to improve their cardiovascular health, etc.

If you look at powerlifters who have competed in bodybuilding you will notice that once they diet down they have a very hard and dense muscle. They are thick. They are solid. They do have abs!!!!! They have pushed nearly every muscle fiber in their body to the limits and those muscles have grown accordingly. I think many of us "bodybuilders" could learn a thing or two from them... I know I have.

nuff said...

[imbiggert]

On days when I do bench press, I always start with that because of how intense it is. I start light. I do 15 reps with the first 2 sets. For example, I started today with 145 lbs, and the second set 165. 15 reps at each weight. Then the third set 12 reps with 185. Settling down at 7 reps with 200 pounds.

The pyramiding warms up the joints and muscles better than any other alternative.

I usually leave about 2 minutes between sets.

[Bob45]

DBX gave me a formula to use that worked good for me. Use your working set weight and do 50% of it for 12 reps, then 10 reps. Then do 6 at 67%, 3 at 82%, 1 at 93%. Then your ready to go all for working sets. Sounds like a big PIA but it sure helps to avoid injury and you will get more out of your benching. Here is an example;

working weight 210

115 x 12, 10
140 x 6
172 x 3
195 x 1

Then do your 210 for as many reps as you can get or whatever your number is.

[egoatdoor]

Wow! This sounds like we are brothers!

Originally Posted by Most Muscular

Why would a bodybuilder not grow "in the right way" by always using long rests? If you're trying to build strong and big muscles you have to push your muscles beyond what they can normally do. Giving them adequate rest between sets will allow your muscles to push way beyond the "norm". Giving your muscles little rest between sets will help build their endurance more.

And working out fast and furious with light weight does not make you "cut"... diet does that. I think many people look at powerlifters and see that many of them are fat and seemingly out of shape with not much muscle definition. Some attribute that to their form of training and confuse the issues of rest and set timing that they typically use.

I take more rest between sets then the average bodybuilder and did it whether I was off season or in contest prep mode. My training never varied... I always went as heavy as I could and rested well between sets. Some try to make a workout into a cardio session. Sorry, but you just can't get your heart rate up to a respectable rate during a weight training session for it to qualify as a cardio session. If it did, then I'd say you were not getting much weight training out of it.

People don't weight train during their cardio, so why are they trying to do "cardio" while they weight train?????

I've never been a big fan of super sets, etc because I felt that while they punished the muscle, it was more so in the sense of endurance than strength.

Same here. Gave up super sets years ago. Never helped my growth one iota.

[jellodirt]

Originally Posted by Zeke5

Anyone have any ideas for a good warm up routine before heavy benching? Something to keep shoulders and elbows as pain-free as possible?

Thanks!

Zeke

Before benching I do some pull downs to keep my back from cramping up, light bench press, and L-flys.

[Bando]

Lot of good advice and argument here. I start every session with at least 5 minutes of rowing, If I'm gonna get hurt on a bench it's more likely that my shoulders would get hurt over anything else, so they are good and warm before I touch a bar or DB. Then I warm up with 95 or 100 lbs, as others have posted, with perfect "practice" for the working weight. I'm dead set against stretching before or during a session, but always stretch after as it helps with soreness and healing [for me].

Currently I rep 1 1/2 times my bodyweight, and got here without injury, would like to get to 2x bodyweight without injury.

[Karl_Hungus]

Originally Posted by Bob45

DBX gave me a formula to use that worked good for me. Use your working set weight and do 50% of it for 12 reps, then 10 reps. Then do 6 at 67%, 3 at 82%, 1 at 93%. Then your ready to go all for working sets. Sounds like a big PIA but it sure helps to avoid injury and you will get more out of your benching. Here is an example;

working weight 210

115 x 12, 10
140 x 6
172 x 3
195 x 1

Then do your 210 for as many reps as you can get or whatever your number is.

This is going to depend on your strength level. I'm not sure this formula would apply to somebody who does work sets in the 400+ range. I know a guy who can do 455 for 5 reps. He doesn't start his warm up with 225. He starts with 135.

[Karl_Hungus]

Originally Posted by Bando

Currently I rep 1 1/2 times my bodyweight, and got here without injury, would like to get to 2x bodyweight without injury.

2x BW would be very impressive! I'd love to have that, but I don't think it is in the cards.

[1quick1]

I like to grab 5lb plates and do a lot of rotator cuff movements. After a few minutes I'll switch to tens and do for a little more.

[Byakuya]

Originally Posted by Most Muscular

I see many people who do not properly warm up before heavy benching and I've also seen people hurt because of it. I knew one guy that never did much heavy workouts but decided to give it a try. He warmed up with 135, went to 225, to 275, and then to 315 for his working set. He blew out his pec. That is not a warm up.

yikes! I don't usually warm up. this ^^^ scares me though. think I'm going to warm up from now on...

[Bob45]

Originally Posted by Karl_Hungus

This is going to depend on your strength level. I'm not sure this formula would apply to somebody who does work sets in the 400+ range. I know a guy who can do 455 for 5 reps. He doesn't start his warm up with 225. He starts with 135.

Yeah, these formulas don't always work for everyone. Just like the formulas for bodyfat, how many calories to eat and many more. Since I am more average and not a 400# bencher it works for me.

[FlexinMike]

Originally Posted by Tyrbolift

Why db instead of bb?

I like the stretch having my hands close together.I lay perpendicular to the bench and try to lower the weight as far as I can. I do not do them with a heavy weight in between my presses.

[Zeke5]

Thanks, everyone, for the ideas and discussion!

Added a few new things mentioned here to my warm-up today including more light weight sets to warm up the pecs, light rows for my shoulders and bit more stretching before going heavy.

And I lifted a new personal best of 275 on my bench! Just one good rep, but I was pumped.

Just 25 pounds to my target of 300...

This group is really helping me out!

Thanks again,

Zeke

[Bob45]

Originally Posted by Karl_Hungus

2x BW would be very impressive! I'd love to have that, but I don't think it is in the cards.

Especially if you are 75 pounds heavier than the person doing it.

[NuclearArms]

Not sure of the original intent here - why the need for a "heavy bench" if there is a concern of shoulder and elbow injury. If there is a history of past inury, why even bench.

[turbomike]

I guess everyone has thier own warm up routine.. for me, i take a 5 or 8lb dumbell and move each arm in a circle motion and 10 times in one direction and then change directions.. then I grab something and pull and stretch the pec.. i then do about 10 reps with the bar, go wide grip and do a few reps, go close grip and do a few reps.. then i go to 135 and do about 10 reps... still warming up i go to 185 and do 5 or 6 reps, then 225 for 3 or 4.. currently i'm doing sort of PL program so i do static sets of 4 sets of 4.. friday i did this warm up then went to 245 for 2 then into my sets of 4 with 265.. and i always were a hoodie or something to keep warm when i start. I got alot of RC issues and this really seems to help.

[DeathtoToasters]

This should be a sticky...great info here!

[BrotherWolf]

Originally Posted by Most Muscular

Specifically, it is extemely important to warm up and rest adequately between sets. Mike used to take a very long time between heavy sets (at times over 10 minutes). That is another thing I learned from him. A rested muscle will lift more than a fatigued muscle. Lifting heavy will make you stronger and bigger. It's not rocket science, it's just common sense.

nuff said...

Nice post...

[BrotherWolf]

Originally Posted by billybigbolocks

Extremely sound advice, every single word.
I would though point out to the original poster that extreme resting between sets is perfect for a power lifter, I would not recommend this as the 'normal' way to body build though.
It's worth remembering that while muscles thrive on mixing things up, a bodybuilder will not grow in the right way by always using long rests.

Cheers

LOL I guess you didn't see MM(wallpaper of the month) avatar
click on it and come back

[Old_Swole]

Originally Posted by billybigbolocks

Extremely sound advice, every single word.
I would though point out to the original poster that extreme resting between sets is perfect for a power lifter, I would not recommend this as the 'normal' way to body build though.
It's worth remembering that while muscles thrive on mixing things up, a bodybuilder will not grow in the right way by always using long rests.

Cheers

I rest for as long as I need the last thing I would do is watch the clock for rest periods.