Bench Press - Warm Up & Work Out Sets

[trev71]

Ok,

Excuse my newbness here.

Situation: I am 39 (approaching 40 in April../sigh) and started working out again last September. I've worked out on and off all my life, but nothing that was ever serious as in competition or anything. It has always been to remain in good shape, be strong.. I guess you can say overly physically fit.

Bench Press Goal: 225 x10, as the first set of my workout, will take it from there.. like I said, I am not trying get huge, just be strong and stay that way. -- and this post is about bench pressing, because at this point in time I am doing well outside of that, at least I think so

My simpleton question:

I warm up with 135 for 10 - 12
And then jump into my sets... I am doing a pyramid type workout with goals of 10, 8, 6 4 reps and once I hit those I up the weight by 10 across the board.
Today was 205 for 8 (10goal), 215 for 6(8 goal), 225 for 4(6 goal) and 235 for 5(had a good spotter pushing me for those extra reps... )

So, what I am finding or feeling, is that after my warm up.. that 205 is freaking heavy to walk into.. should I be adding another warm up set to my bench? maybe.. 160-70ish for 6 or 8? I don't want to kill my current progress... I could live with what I am doing, just honestly, the first 4 reps on that 205 are almost HARDER then the last reps...

Thoughts??

[Bando]

Bench Press Goal: 225 x10, as the first set of my workout, will take it from there

Not sure I get it, you said this was your goal. Goals I understand.

I warm up with 135 for 10 - 12
And then jump into my sets... I am doing a pyramid type workout with goals of 10, 8, 6 4 reps and once I hit those I up the weight by 10 across the board.
Today was 205 for 8 (10goal), 215 for 6(8 goal), 225 for 4(6 goal) and 235 for 5(had a good spotter pushing me for those extra reps... )

Now different goals...

at any rate I like the progression of heavier weights, lower reps on the upside of the pyramid, but adding 10 lbs at a time is just gonna wear you out. I would make bigger jumps.

maybe you can elaborate on the exact goal a bit

Just my $.02

[Karl_Hungus]

I warm up with 135 for 10 - 12
And then jump into my sets... I am doing a pyramid type workout with goals of 10, 8, 6 4 reps and once I hit those I up the weight by 10 across the board.
Today was 205 for 8 (10goal), 215 for 6(8 goal), 225 for 4(6 goal) and 235 for 5(had a good spotter pushing me for those extra reps... )

So, what I am finding or feeling, is that after my warm up.. that 205 is freaking heavy to walk into.. should I be adding another warm up set to my bench? maybe.. 160-70ish for 6 or 8? I don't want to kill my current progress... I could live with what I am doing, just honestly, the first 4 reps on that 205 are almost HARDER then the last reps...

Thoughts??

Yeah, that happens to me too -- especially with heavy weight. I used to do multiple sets of 3 reps at the same heavy weight, and I noticed that the first set was always more difficult than subsequent sets. My guess is that during the first set, you aren't as neurologically primed as you are for subsequent sets.

In your case, I would suggest doing an additional warm-up set. I would do 135 for 8-9 reps, then 175-185 for 5-6 reps, and then do a work set at 205. For warm-ups, you want to get your muscles ready for heavier weight, but you also don't want to tire yourself out.

[BankWalker]

I like to warm up in the 15 rep range or greater. Then I do a set of 10 somewhere in between the warm up set and my first working set. Here's an example of what I do..

135x15
185x10
235x8 < begins working set and pyramid down in reps

[egoatdoor]

Don't understand why you are "warming up" at 135 pounds and using so much energy on 10-12 reps when your max is 225? Professional bodybuilders who are 250-300 pounds and maxxing out at 405 warm up at 135. Are you that big and strong?

If not, start the warm ups at say 85 or 95 for a few reps, add 20 or 30 pounds for another warm up and work up from there.

[chodan9]

I do 2 sets with just the bar as my pre-warmup
it seems to get the cns ready for the motion I'm preparing to do.
then 135 for 6 or 7 just to get the feel.
then I jump to 200 and start my workout.

[egoatdoor]

I do 2 sets with just the bar as my pre-warmup
it seems to get the cns ready for the motion I'm preparing to do.
then 135 for 6 or 7 just to get the feel.
then I jump to 200 and start my workout.

And you start with the bar because.....????

There are other plates in the gym besides 45s.

[chodan9]

And you start with the bar because.....????

There are other plates in the gym besides 45s.

It acclimates my body to the movement with zero stress,

It has made a difference in the rest of my bench press sessions.

I'm not sure I would count it as a warm up but it has helped me.

135 is a good warm up weight for me.

[desslok]

I warm up with push ups, works for me.

[Jesterclause]

OP try going in and just stretching your whole body really well and start at 205.

[boathead]

maybe it's me, but i'm not seeing proper warmups in this thread????

imo, it's best to warm up AND weight acclimate. personally, i'm not seeing a problem with the 135lb warmup, but i could see reducing that amount. nonetheless, op, perhaps you'd see that 205 would not seem heavy if you tried:

135 x 8 warmup
155 x 3 warmup with a little weight acclimation
185 x 1 weight acclimation
205 x your goal

i'd take this a step further, if you'd agree that your money sets are the 225 or 235. not sure why you are spending so much of your resources on 205. i'd go
135 x 8
155 x 3
185 x 1
205 x 1
215 x 1
then hit 225.

[pastorgbc]

maybe it's me, but i'm not seeing proper warmups in this thread????

imo, it's best to warm up AND weight acclimate. personally, i'm not seeing a problem with the 135lb warmup, but i could see reducing that amount. nonetheless, op, perhaps you'd see that 205 would not seem heavy if you tried:

135 x 8 warmup
155 x 3 warmup with a little weight acclimation
185 x 1 weight acclimation
205 x your goal

i'd take this a step further, if you'd agree that your money sets are the 225 or 235. not sure why you are spending so much of your resources on 205. i'd go
135 x 8
155 x 3
185 x 1
205 x 1
215 x 1
then hit 225.

I like the first approach to warming up here, and I would highly recommend it for what the OP is trying to accomplish.

Ray

[JerryB]

My warm-up procedure is four sets at 6 to 7 reps starting with just the bar progressing to 40% to 50% of the poundage for my first working set. I do this for all compound exercises. I think high warm-up reps create lactic acid in the muscles that may not be eliminated before the first working set.

[GuyJin]

Boathead has good advices on this, so I'd go with that. You don't want to tire yourself out too much for the heavy stuff, so save a little. If you need an extra warm-up just before the 205 (or whatever) then do so, but leave a little extra for when you need it.

[JayPSlugger]

At 48, the concern is injury prevention. I do a set with the bar only for 20 reps to get some blood flow to the joints and muscles before loading up.
Then go to 135 for 15, pyramiding up to my working sets. 2 alternating chest workouts: 1 for strength where the rep count never exceeds 8-10, and one for stamina where the reps stay 15-25 with as much weight as possible.

[Old_swole]

OP try going in and just stretching your whole body really well and start at 205.

Do not listen to this guy! even though he appears to be carrying a very large gun.

[Old_swole]

I do my benching with dumbells, my last sets are done with the 100's. I warm up with 30's and progress toward the hundies in whatever incraments (sp) I feel like that day. my point is warm up with low weight and use them to help stretch/loosen you up. jump right into heavy weight and you run a good risk of injury. IMO

[ntrllftr]

OP try going in and just stretching your whole body really well and start at 205.

You need to GTFO!!!! (srs)

We don't need stupid sh!t in here!

OP if you have no problems warming up with 135 I say to keep with that weight.
However, I would say to slow down the movement a bit and do 8 reps and do 3 to 4 sets of warm ups instead of just one. Just what has worked for me over the years.

[icetrauma]

Def. put a midtier weight such as a set of 185 before jumping into your working sets.
2x135x12-15
1x185x10

Then working sets. I also find it beneficial to do rotator cuff exercises to warm up the shoulder girdle.

[David Wiggins]

maybe it's me, but i'm not seeing proper warmups in this thread????

imo, it's best to warm up AND weight acclimate. personally, i'm not seeing a problem with the 135lb warmup, but i could see reducing that amount. nonetheless, op, perhaps you'd see that 205 would not seem heavy if you tried:

135 x 8 warmup
155 x 3 warmup with a little weight acclimation
185 x 1 weight acclimation
205 x your goal

i'd take this a step further, if you'd agree that your money sets are the 225 or 235. not sure why you are spending so much of your resources on 205. i'd go
135 x 8
155 x 3
185 x 1
205 x 1
215 x 1
then hit 225.

This x3. Warm ups don't always need to be 10 reps. I start with the bar, and then go SEVERAL steps up on weight. Most times, for acclimation to the weight, I just do a few reps til I get to working weight, then go after predetermined rep range.

[ingym4life]

Everyone is different, and have different pros and cons. Age, strength, experience, joint health etc.

I have very strong triceps because of how I have trained them over the years, but bad wrists and shoulders due to genetic pre disposition for joint issues. (mid carpal instability etc) I have found that the more blood i can pump into my arms before i hit the higher weights, the easier the sets are and the less they hurt. I do a lot of sets and smaller jump ups n weight, but end at a decent place. My workout buddy this last deployment got jacked working out with me, but he did complain about getting tired before hitting the "heavies". He is 10 years younger then me though and his joints aren't trashed so he can hit the heavy weight faster and make jumps in weight bigger. I also dont use barbells anymore as anything past 255 hurts my wrist because the bones slop around and pinch nerves. So I am all dumbbells and have been for awhile now. Example of chest/tri day for me:

3 sets of light tricep cable pressdowns to warm up elbows and the over all arm.

45 lb weight plate on my upper back pushups: (set x reps)1 x 40, 1 x 30, 1 x 20, 1 x 10. Now i have plenty of blood in my arms and upper body is warm

Then i drag my ol ass to a bench and start flat bench dumbbells: (set x reps)
50lbers x 1 x 15
60 lbers x 1 x 12
65lbers x 1 x 11
70 lbers x 1 x 10
75 lbers x 1 x 10
80 lbers x 1 x 10
85 lbers x 1 x 9
90 lbers x 1 x 8
100 lbers x 1 x 7
105 lbers x 1 x 6
110 lbers x 1 x 5

I then go to the barbell and do close grip bench press with 135 lbs for 15 reps 6 sets for tricep pump. Then superset lying skull crushers with the ez curl bar and dumbbell flyes.

weird workout i know, but i am limited by ol injuries and bad joints and have created this over time...works for me.

I do not do decline or incline as all three times that i blew through rotator cuffs was doing those. Unlike the hype (personal opinion of course) I have found i do not need to do incline and decline to build a decent chest. When I do the reps I squeeze the dumbbells at the top of each rep together at a 45 degree angle. I have found for ME, that this gives me a good pump and no injuries to my shoulders. To each their own.

You ask 100 iron slingers what their opinion is of this topic, you will get 100 different answers. Experiment and find what works for you. MOst people who do mine think that I am insane/stupid doing so many sets....but it works for me. find what works for you and good luck. Enjoy the ride

[Mark1T]

This x3. Warm ups don't always need to be 10 reps. I start with the bar, and then go SEVERAL steps up on weight. Most times, for acclimation to the weight, I just do a few reps til I get to working weight, then go after predetermined rep range.

Since I hurt my shoulder 6 years ago, I start with the bar, as well. The rest of my warm-up is similar to this.

[philipj]

For about a year or so, I have not used bench presses. Pull overs and flyes were in most of my chest work.

I just re-ead an article that the olympic lifts included overhead presses. As more men wanted to replace the overhead press with bench presses. Up to that time there was very little in the medical books about shoulder problems. As overhead presses fell out of favor for bench presses and new market opened up for medical doctors, shoulder problems. This all would have been moot if we had stayed with the overhead presses, the entire boyd was involved, and remember those 'cannonball delts'........

[trev71]

Ok, thanks for the feedback everyone I appreciate it.


Just to clear up the 225 x10 goal, it isn't the fact I want to " Just be able to do 225 x10 ". It's more so that I want to make that the starting point of my Pyramid .. if you follow me.

Again, I am not a 'body builder' per say so some of my post may read a bit off or out of standard.

Regarding the starting at 135 x 10 " am I that big and strong " ?? I am by far not that big and strong, but 135 for 10 - 12 .. well.. doesn't feel like much of an energy drain by any means at all. Maybe another misunderstanding/misread... it's almost like banging out pushups ../shrug

Will try out the following from Boathead:

135 x 8 warmup
155 x 3 warmup with a little weight acclimation
185 x 1 weight acclimation
205 x your goal

Thanks for the tip / suggestion

[trev71]

First off thanks for the warmup tip, I think I am going to give that a shot on my next chest day.

Well, to answer your question below, it's how I was taught to workout... just always did the whole pyramid thing.. 10 - 8 - 6 - 4 and then up the weight once you can hit those markers... it's worked for me in the past.. but.. I mean I haven't tried many other options either. Perhaps I will soon...

i'd take this a step further, if you'd agree that your money sets are the 225 or 235. not sure why you are spending so much of your resources on 205. i'd go
135 x 8
155 x 3
185 x 1
205 x 1
215 x 1
then hit 225.

[skiboyny]

Ok,

Excuse my newbness here.

Situation: I am 39 (approaching 40 in April../sigh) and started working out again last September. I've worked out on and off all my life, but nothing that was ever serious as in competition or anything. It has always been to remain in good shape, be strong.. I guess you can say overly physically fit.

Bench Press Goal: 225 x10, as the first set of my workout, will take it from there.. like I said, I am not trying get huge, just be strong and stay that way. -- and this post is about bench pressing, because at this point in time I am doing well outside of that, at least I think so

My simpleton question:

I warm up with 135 for 10 - 12
And then jump into my sets... I am doing a pyramid type workout with goals of 10, 8, 6 4 reps and once I hit those I up the weight by 10 across the board.
Today was 205 for 8 (10goal), 215 for 6(8 goal), 225 for 4(6 goal) and 235 for 5(had a good spotter pushing me for those extra reps... )

So, what I am finding or feeling, is that after my warm up.. that 205 is freaking heavy to walk into.. should I be adding another warm up set to my bench? maybe.. 160-70ish for 6 or 8? I don't want to kill my current progress... I could live with what I am doing, just honestly, the first 4 reps on that 205 are almost HARDER then the last reps...

Thoughts??

Google Max Ot it's a workout program. It shows a warm up structure that would be perfect for your goals. Good luck.

[nvrstopworking]

Sounds like you've got your answer but I'd definitely echo the sentiment of adding an extra warm-up set to "bridge the gap".

135x15
185x8
205x3
225x3
upwards from there x 1

That's pretty close to what I use.

[smeared]

You need to GTFO!!!! (srs)

We don't need stupid sh!t in here!

OP if you have no problems warming up with 135 I say to keep with that weight.
However, I would say to slow down the movement a bit and do 8 reps and do 3 to 4 sets of warm ups instead of just one. Just what has worked for me over the years.

THIS! That's pretty much my exact warm up for bench.

[PaulJerome]

I warm up with 95 then 135 then 185 then go to my workout sets. I feel eyes on me when I'm benching 95 as if people are thinking 'Wow, I can bench more than that guy!'.

[jafomofo]

the need to warm up is in your head, jesterclause gave you the best advice in this thread. doing 10 minutes of work before starting your working sets does absolutely nothing for you and it does nothing to prevent injury or aid in recovery.