Bench Press Warm Up

Bigger Stronger Leaner Competitive Bodybuilding
1

Ok the reason why i’m posting this is obviously to see what people think of this as a warm up.

Firstly i start with 15 circumduction rotations laterally and medially.
Secondly i get a BOSU and do 10 pushups each side to wake up every facet of my shoulder.
Thirdly i’ll perform an iso hold for thirty seconds of an “immovable bar” to wake up my CNS.

Then ill go straight into.
1st Set , 60-65 kg flat bench x10 reps, rest 2mins
2nd Set, 70 kg flat bench x8 reps, rest 2mins bw sets (x5)

All while using a theraband wrapped around each wrist to simulate “pulling apart the bar” (Thanks to Dave Tate for that one).

Any suggestions/comments/or negative bagging welcome. haha.
James.

2

If thats what works for you then go with it. I usually rub some liniment on my shoulders chest elbows and triceps and do a few warm up sets and go.

3

[quote]sapasion wrote:
If thats what works for you then go with it. I usually rub some liniment on my shoulders chest elbows and triceps and do a few warm up sets and go.[/quote]

At 45 you and I have the same warmup. sometimes i smell like a nursing home.

4

Amen brother. I get comments all the time at the gym. Shoot by the time I hit 45 I’m probably going to be done with the iron game. Still a got a few years to go though. Better to wear out than rust out

5

It is not physiologically possible to circumduct laterally or medially.

Sorry.

6

Outwards and inwards then …happy!

7

Mate and if you want to go around each forum page, sorry i mean page on the forum, and not actually answer the questions being asked thats fairly sad.

8

What weight are you going to do your work sets with? We need that to see if your warm-ups are set up right.

9

[quote]transition wrote:
Ok the reason why i’m posting this is obviously to see what people think of this as a warm up.

Firstly i start with 15 circumduction rotations laterally and medially.
Secondly i get a BOSU and do 10 pushups each side to wake up every facet of my shoulder.
Thirdly i’ll perform an iso hold for thirty seconds of an “immovable bar” to wake up my CNS.

Then ill go straight into.
1st Set , 60-65 kg flat bench x10 reps, rest 2mins
2nd Set, 70 kg flat bench x8 reps, rest 2mins bw sets (x5)

All while using a theraband wrapped around each wrist to simulate “pulling apart the bar” (Thanks to Dave Tate for that one).

Any suggestions/comments/or negative bagging welcome. haha.
James.[/quote]

Warm up is the circumduction, bosu, iso hold
Working is the 1st set of 60-65 then 5 sets of 70.
x8 reps down over 2-3 seconds up as fast as possible.
I hope that helps.

10

I would do warm-up sets at the weight you are lifting and none of them should be at 65 kg. I would do 1 set of 40-45 (95 lbs) for like 12 reps and then 1 set of 55-60 (125 lbs) and then do your 155 lbs set. Warm-ups should be pretty much always be 10% or less than your work sets and 50-75% is better. It should warm you up without tiring you out.

11

[quote]Tim Henriques wrote:
I would do warm-up sets at the weight you are lifting and none of them should be at 65 kg. I would do 1 set of 40-45 (95 lbs) for like 12 reps and then 1 set of 55-60 (125 lbs) and then do your 155 lbs set. Warm-ups should be pretty much always be 10% or less than your work sets and 50-75% is better. It should warm you up without tiring you out.[/quote]

This is one of the most confusing posts I’ve ever seen. Please clarify.

-do warm up sets at the weight you are lifting, then you say none of them should be at 65kg, which is what he lifts for his first working set.

-warm-up sets should be 10% or less of work weight, but then you say 50-75% is better. WTF? So which one do you recommend, 10% or 50-75%?

cueball

12

When bench prestting my warmup is

5 minutes of Jogging or 3 minutes of jump roping.

Stretching, some pushups, a bent over fly @ 15lbs and then 8 reps of 135. From there I go to whatever i’m doing. If i’m maxing i’ll put it at 225 and bench it 1 time, rest a few mins then go for it from there.

Circular arm swings (wide and narrow) and some pushups can help. IN the end get your blood going and stretch. Rest is usually personal.

13

[quote]cueball wrote:
This is one of the most confusing posts I’ve ever seen. Please clarify.

-do warm up sets at the weight you are lifting, then you say none of them should be at 65kg, which is what he lifts for his first working set.

-warm-up sets should be 10% or less of work weight, but then you say 50-75% is better. WTF? So which one do you recommend, 10% or 50-75%?

cueball[/quote]

Sorry you didn’t follow it. He is giving us his weight in kilograms, that might be part of the confusion, on this post I will just use pounds.

He workouts with 155 lbs for like 5 sets of 10 or whatever. So I would suggest doing 2 warm-up sets

Warm-up Set 1 - 95 x 12

Warm-up Set 2 - 125 x 8

Then do his works sets of 155.

Your warm-up weight should not be within 10% of your work set weight, ie it should not be more than 90% of what you are going to lift, if it is then it is no longer a warm-up and simply an easier work set. For this guy that means warming up with 140 or more is too heavy. Choosing a weight between 50-75% of your first work set is better (instead of 90-95% like he was doing). Clear now?

14

I am currently doing bench like this:

10 x 135 lbs warm up set
8 x 175 lbs warm up set
6 x 205 lbs warm up set
5 x 225 lbs work set
5 x 225 lbs work set
3 x 250 lbs work set
20 x 95 lbs back off set

Which is an Ian King type progression.

KraigY

15

[quote]Tim Henriques wrote:
cueball wrote:
This is one of the most confusing posts I’ve ever seen. Please clarify.

-do warm up sets at the weight you are lifting, then you say none of them should be at 65kg, which is what he lifts for his first working set.

-warm-up sets should be 10% or less of work weight, but then you say 50-75% is better. WTF? So which one do you recommend, 10% or 50-75%?

cueball

Sorry you didn’t follow it. He is giving us his weight in kilograms, that might be part of the confusion, on this post I will just use pounds.

He workouts with 155 lbs for like 5 sets of 10 or whatever. So I would suggest doing 2 warm-up sets

Warm-up Set 1 - 95 x 12

Warm-up Set 2 - 125 x 8

Then do his works sets of 155.

Your warm-up weight should not be within 10% of your work set weight, ie it should not be more than 90% of what you are going to lift, if it is then it is no longer a warm-up and simply an easier work set. For this guy that means warming up with 140 or more is too heavy. Choosing a weight between 50-75% of your first work set is better (instead of 90-95% like he was doing). Clear now?[/quote]

Great. Thanks for being condescending and making it sound like it was a comprehension issue, not the other way around. Had you explained it like this the first tme, it would have been clear. And it had nothing to do with kilo vs pounds. It was the % calls.

Your first post says, and I quote: " Warm-ups should be pretty much always be 10% or less than your work sets". Besides the fact that this is the worst sentence ever written, 10% of 155 is 15.5, not 95.

You correct yourself in your second post by saying it should be less than 90%. that’s a big fucking difference, dude. And definitely not a comprehension issue. Next time write it the way you ment it.

LOL at: -should be pretty much always be-. Yeah, sorry I didn’t follow that nonsense writing.

cueball

16

[quote]cueball wrote:
cueball

Sorry you didn’t follow it. He is giving us his weight in kilograms, that might be part of the confusion, on this post I will just use pounds.

He workouts with 155 lbs for like 5 sets of 10 or whatever. So I would suggest doing 2 warm-up sets

Warm-up Set 1 - 95 x 12

Warm-up Set 2 - 125 x 8

Then do his works sets of 155.

Your warm-up weight should not be within 10% of your work set weight, ie it should not be more than 90% of what you are going to lift, if it is then it is no longer a warm-up and simply an easier work set. For this guy that means warming up with 140 or more is too heavy. Choosing a weight between 50-75% of your first work set is better (instead of 90-95% like he was doing). Clear now?

Great. Thanks for being condescending and making it sound like it was a comprehension issue, not the other way around. Had you explained it like this the first tme, it would have been clear. And it had nothing to do with kilo vs pounds. It was the % calls.

Your first post says, and I quote: " Warm-ups should be pretty much always be 10% or less than your work sets". Besides the fact that this is the worst sentence ever written, 10% of 155 is 15.5, not 95.

You correct yourself in your second post by saying it should be less than 90%. that’s a big fucking difference, dude. And definitely not a comprehension issue. Next time write it the way you ment it.

LOL at: -should be pretty much always be-. Yeah, sorry I didn’t follow that nonsense writing.

cueball
[/quote]

After reading my post I agree I could have written it better. But you seem a bit high and mighty to me given that I gave the weights I was recommending, a reasonable person could have inferred it meant take 10% off of your work set weight and not to warm-up higher than that. At least that was the way I MENT it.

17

Thanks guys for your help but common lets be friends ey, i hate writing up posts now because everyone seems to just argue about pointless stuff, we are all here to train and help each other.

James.