warm up for 1rm bench press?

[SwitchMan]

The best warmup for your 1rm on the bench? Going for 315 on Monday and figured the infinite know how could give me an edge.

 

[footballstud]

20-Pushups, 10-tri extension, then do 185 8-9 times, making sure you use some effort, but don't get tired.

maybe 225x5 if you feel good

You should make sure shoulders are loose (maybe some rubber band work), and your juices are flowing.

 

[Tweakle]

What was your last max single?

for 315 x 1, assuming the last time you maxed it was something like 305 x 1, then I'd go

bar x 20 , 135 x 10, 185 x 5, 225 x 3 ( 3 mins rest between sets)

255 x 1, 275 x 1 (as much rest as you need, 5 mins +)

then hit it

 

[SwitchMan]

my previous 1rm was 295 about 3 weeks ago. I know 20 lbs is a big jump but I'm about 5 lbs heavier and I feel strong as hell. Phyto-test and unleashed rule!!! I'll be rolling into monday following three straight rest days and super optimistic. I did a lot of sets leading up to that 295 and feel I may of been drained. I want this shit bad!!!

 

[Tweakle]

Sounds like you have it in the bag, the one thing I'd suggest is to get 'bench bloat' the day before and prior to the workout with some crappy-carbs - the water will make you stronger. That means eating stuff loaded with sodium and junky .. Kraft Dinner is a perfect example of bench-bloating food. Obviously this is only as you're going for a major milestone lift Good luck

 

[Scotsman]

Both of tweakle's post are spot on here.

Here was my bench warm-up on Monday

Bar x10
135 x8
225 x6
315 x4
355 x2
375 x1
405 x1

Cheers,
Scotsman

 

[redtopp06]

135x10
185x5
225x3
275X1
MAX

stretch but not too much. stretching too much can hurt your max.

 

[skyflyer231]

I think I remember reading somewhere doing a light set of seated rows for about 8 reps a couple minutes before you do bench can make numbers go up a little bit.

Any truth to this?

 

[footballstud]

I think I remember reading somewhere doing a light set of seated rows for about 8 reps a couple minutes before you do bench can make numbers go up a little bit.

Any truth to this?

Sure. A set of squats or deadlifts 'can' make your numbers go up a little bit. Your blood gets moving, and a total warm up takes place. Anyone who has stepped inside of a squat rack before knows you are sweating after your first work set.

Of course, I would emphasize the chest, shoulders, and tri's as to avoid injury.

 

[BigboyAl]

for me:

135 for 8
225 for 5
265 for 3
285 for 2 or 1
315 for 1