Warming Up For The Flat Bench Press...

[Lifter16]

I do 3 sets of 4-6 reps on the flat bench press. Lets say my working weight was 185. I've heard to warmup with weight 40-60lbs lighter. In that case, I was planning on doing 135lbs 8 times and then get into my sets after 2 minutes. Does this seem safe? I don't want to do a lot of warm up sets so I don't get tired and waste time. How do you guys warm up? Anyone do somthing similar?

[roark1]

seems fine to me

you might want to start with the bar for a few reps, then 2 plates, then your working weight

or if you really want, do some pushups first

[Syntax-101]

ill start with a 25lbs plate, then add 2 plates of 45, seems ligght, but works for me

[roark1]

I know this a little off topic and a slight hijack, but...

ever since ive been able to do two plates, ive refused to use anything less (25s, 35s). Ive seen this with other people. Anyone else do this or did this.

[Douche_Nutz]

Originally posted by roark1
I know this a little off topic and a slight hijack, but...

ever since ive been able to do two plates, ive refused to use anything less (25s, 35s). Ive seen this with other people. Anyone else do this or did this.

So you don't warm up?

[roark1]

Originally posted by Douche_Nutz
So you don't warm up?

I warm up with the bar, then go to two plates, i dont mess around with weight under that. Im sure I should have at some point, but my stupid pride prevented me from using less.

[Chachi477]

Well if you can do 225, then you need to warm up with something a little more than 45 lbs. bro!

[roark1]

by two plates, i didnt mean two on each side, i mean 135 (one on each side)

[Douche_Nutz]

Originally posted by roark1
I warm up with the bar, then go to two plates, i dont mess around with weight under that. Im sure I should have at some point, but my stupid pride prevented me from using less.

lol, yeah you really should warm-up and do some progressive-weight sets to get your ready. I also firmly believe it helps you lift more after you correctly warm-up.

[roark1]

Originally posted by Douche_Nutz
lol, yeah you really should warm-up and do some progressive-weight sets to get your ready. I also firmly believe it helps you lift more after you correctly warm-up.

I just worry about warming up too much, it takes too much away from the work sets sometimes. Before I bench I do some light shoulder work to warm up as well.

[midweststunna]

my working weight is usually 185 also, i do two sets at 225 to end.


warm up is one set of 10-12 with just the bar to get the shoulder joints warmed up and lubricateed

after that its right to 135 for 2-3 sets of 8-10
then to 185 and so on

[ripped_holla]

Originally posted by roark1
I warm up with the bar, then go to two plates, i dont mess around with weight under that. Im sure I should have at some point, but my stupid pride prevented me from using less.

I don't have the balls to throw on 25's like when that was my working weight.

I do 2 sets of 10-12 with DB's, like 30's or something. Then a set with just the bar. Then the working sets.

[MattLAX0473]

yeha i always do some sets with the bar first to warm up after my strecthing and upper body cardio thingy that i do for bout 3 minutes to get the blood flowing

[eL_HuRRiCAnE]

Originally posted by ripped_holla
I don't have the balls to throw on 25's like when that was my working weight.

I do 2 sets of 10-12 with DB's, like 30's or something. Then a set with just the bar. Then the working sets.

same with me - but i usually do my working sets with DBs - i'll do 20lb DBs for 20 reps, stretch, then 30's for 12-15, stretch again, then the 70's or 75's

[CreamPie Charlie]

its australia...we got the whole kilos thing..i'll usually throw on 10 kilos each side..do a set of 15..i'll feel pretty warmed up..then up to my working sets and max