Arm Circles Before Bench Pressing - Why?

[papi93]

Why do you see guys doing arm circles, as a warm-up, before bench pressing? Who is teaching this? Football coaches? Dynamically stretching a cold muscle is not very logical, IMO. Why do you need to dynamically stretch the pecs in the first place? A light aerobic warmup (if it cold in the facility) and progressive weight increase seems like a more logical solution to me.

For those guys who do arm circles with a plate before bench pressing...why?

[gecko2424]

There was a memo sent out that it would really upset some experienced lifters. Basically, they do it for the entertainment value.

IDK, maybe warm up the RC a little extra? Who knows?

[zarg02]

Because people are stupid and do stupid ****.

[Kiknskreem]

People aren't stretching their pecs when they do that OP, they are warming up their shoulders.

[krives55]

I do it... idk. its a habit. I dont go crazy. Just one or two then a lil strech. get a lil bloodflow going. but i do workout early in the morning.

[papi93]

There was a memo sent out that it would really upset some experienced lifters. Basically, they do it for the entertainment value.

IDK, maybe warm up the RC a little extra? Who knows?

Stretching a cold muscle(s) is not a good warm-up, IMO. Would you put a rubber band in a freezer and try dynamically stretching it?

Because people are stupid and do stupid ****.

Somehow it seems to be very popular with football players and ex-football players.

[fmrmarineinbiz]

I've seen many guys do it with 2.5 or 5lb plates in their hands. I think it's actually to warm up the rotator cuffs vs the muscles. I don't know, I don't really bench very much.

[Hard Drive]

From my understanding, it's more a warm-up for the rotators and not other muscles.

[papi93]

People aren't stretching their pecs when they do that OP, they are warming up their shoulders.

I do it... idk. its a habit. I dont go crazy. Just one or two then a lil strech. get a lil bloodflow going. but i do workout early in the morning.

Then why do you not do arm circles for shoulder or back day, if it about warming up the shoulder joints? It is only observed on chest day.

[nitrored]

Then why do you not do arm circles for shoulder or back day, if it about warming up the shoulder joints? It is only observed on chest day.

Because chest is more important

[gecko2424]

I ride a bike for a few minutes to start leg day. Maybe the same principle for arms, just warming up the joints.

[papi93]

I've seen many guys do it with 2.5 or 5lb plates in their hands. I think it's actually to warm up the rotator cuffs vs the muscles. I don't know, I don't really bench very much.

From my understanding, it's more a warm-up for the rotators and not other muscles.

Then why do you not do arm circles for shoulder or back day, if it about warming up the rotator cuff? It is only observed on chest day.

[krives55]

i do it on all days. I strech a bit all days.. whatever feels tight I guess?

[goawayfat]

I do em as part of my shulder warmup on chest day

Your shoulders are way more vulnerable benching than doing most anything else I can think of

[papi93]

Because chest is more important

Cuz' datz wat teh coach sayid? Did you play high school football? I bet he told you to look at the ceiling when squatting and that curls are for the girls.

I ride a bike for a few minutes to start leg day. Maybe the same principle for arms, just warming up the joints.

Cross-trainer could be used for the same purposes.

[I_love_crows]

Then why do you not do arm circles for shoulder or back day, if it about warming up the rotator cuff? It is only observed on chest day.

Not really sure, but many of the folks that I have seen (on chest days) really place a lot of emphasis on the "throw back" motion of the rotation, resulting inevitably with a pec stretch.

However, as you mentioned a dynamic stretch imposed on a cold muscle cannot be the greatest of ideas...

[papi93]

i do it on all days. I strech a bit all days.. whatever feels tight I guess?

Static stretching, if you do any, decreases strength before weight training. Stretch after your weight session. I don't believe dynamic stretching decreases strength before weight training but I don't see a need for it. Before a sporting event but not for strength training.

[nitrored]

Cuz' datz wat teh coach sayid? Did you play high school football? I bet he told you to look at the ceiling when squatting and that curls are for the girls.

I blame my first workout partner. Ive stopped doing them though, you shamed me out of it a few months ago

Any football players I see at the gym do always look at the ceiling though

[papi93]

I do em as part of my shulder warmup on chest day

Your shoulders are way more vulnerable benching than doing most anything else I can think of

Actually, behind-the-neck presses (shoulders) and behind-the-neck pulldown/pullups (back) pose a greater risk for those that lack shoulder flexibility. Would you disagree?

[papi93]

Not really sure, but many of the folks that I have seen (on chest days) really place a lot of emphasis on the "throw back" motion of the rotation, resulting inevitably with a pec stretch.

However, as you mentioned a dynamic stretch imposed on a cold muscle cannot be the greatest of ideas...

This is one of those old traditions passed on by the meathead football coach and old fat guy who likes to give advice in the gym. If someone can show me a strength coach that recommends this, then that is a different story.

[gecko2424]

Actually, behind-the-neck presses (shoulders) and behind-the-neck pulldown/pullups (back) pose a greater risk for those that lack shoulder flexibility. Would you disagree?

I screwed up my shoulder doing flat bench, not BTN presses. Back day always makes it feel better, so I put less effort into warming the RC's than on chest day. I think the pulling movements on back day, in and of themselves, dynamically stretch the RC's quite well. I don't get that on chest day.

[goawayfat]

Actually, behind-the-neck presses (shoulders) and behind-the-neck pulldown/pullups (back) pose a greater risk for those that lack shoulder flexibility. Would you disagree?

I agree 100%, that's why I don't do those exercises

[papi93]

I screwed up my shoulder doing flat bench, not BTN presses. Back day always makes it feel better, so I put less effort into warming the RC's than on chest day. I think the pulling movements on back day, in and of themselves, dynamically stretch the RC's quite well. I don't get that on chest day.

Weak external rotators: http://forum1.bodybuilding.com/showthread.php?t=885752 ...or did you actually injure it while doing flat bench?

[nitrored]

Actually, if I were to try to put a reason on this...

Everyone and their mother benches. Many of these people dont do other types of exercises or atleast not as much. This probably creates an illusion that bench injuries are more likely than from other lifts. If you think about it, everybody knows someone that fuxored their RC benching. The circle thing is probably just a cure that some Joe Schmoe came up with to prevent this 'highly probable' injury.

[mjohns2]

About a year ago I broke (The Dr likes to call it fragmented, but It felt broke) a small bone in the upper part of my right shoulder, don't ask what it was called cause I don't know. To this day it still hurts doing certain moves, bench pressing being one of them.

This is why you'll see me doing arm circles and any other rotating, moving warm-ups. Makes sence why people looking at me like I'm some idiot, especially since most of the warm-ups are done with me right arm.

Come to think of it, I sometime will stretch my shoulder when I'm about to do seated arm curls.

Ahhhhhh, to be young again

[BigGameJames]

Stretching a cold muscle(s) is not a good warm-up, IMO. Would you put a rubber band in a freezer and try dynamically stretching it?



Somehow it seems to be very popular with football players and ex-football players.

They are not stretching it. They are warming it up.

[jwdjrs]

IMO. Would you put a rubber band in a freezer and try dynamically stretching it?

There is scientific research and clinical studies that proves this works, IMO once the rubber band is frozen you can warm it with a hair dryer inside the freezer......Geez just google it

[goawayfat]

Actually, if I were to try to put a reason on this...

Everyone and their mother benches. Many of these people dont do other types of exercises or atleast not as much. This probably creates an illusion that bench injuries are more likely than from other lifts. If you think about it, everybody knows someone that fuxored their RC benching. The circle thing is probably just a cure that some Joe Schmoe came up with to prevent this 'highly probable' injury.

I agree that most benching injuries are caused by muscle/strength imbalances, yet it is foolish to think that if you are not warmed up that you will not get injured because you have a well balanced program.

Personally, saving 2 minutes or so by not doing my quick shoulder warmup really isnt worth the risk.

[nitrored]

Personally, saving 2 minutes or so by not doing my quick shoulder warmup really isnt worth the risk.

I think light benching is a much smarter warmup then arm circles...

[scott_donald]

warmups should be specific and dynamic... nothing wrong with circles...