What's your warmup routine on bench day?

[mixyzptlk]

I don't think I'm warming up enough on bench day but I'm worried about wearing myself out before I get to the big weights....so.....

What do you do for a warmup on your heavy bench day? Say you're going for a heavy tripple or trying to beat your best set of five, what do you do for a warmup?

 

[blinddeafmute]

I start out with 50% of my target weight, and lift it for 3 reps.

Take a little breather 30 seconds or so and lift it 3 more reps.

I am planning on pressing 200 it would look something like this.

100x3
100x3

140x3
140x3

180x2
180x2

190x1
190x1

200x...

I lift the weight until it feels easy. It may sound stupid, but the second set of 100 feels much easier than the first set, then I bump up the weight. So on and so on.

I got this concept from a post made by coolcolj a while back and it really works well. There is more to it like warming up your joints too before the lift. I feel completely dialed in.

 

[Mike_Rojas]

This was how I warmed up today on the bench:

First: I warmed up rotator cuffs with band exercises, then
135x5,5, 185x3, 225x1, 260x6

 

[powerforward]

3 slow sets w/ 135 x 8, then 1 fast set w/ 185 then 2 work sets.

 

[TheOak84]

right now its

155x12
225x10
then 3-4 work sets

 

[from zero]

My last flat bench day, I did

135 for 10
155 for 6
185 for 4
225 for 3

Then my work set of 245 for 10.

 

[cheesecake]

Beginner Mistakes

That's a great article. It helped me a lot.
...chad...

 

[slobberknocker]

A heavy triple for me would be about 420, so if I was gonna do that I'd warmup like this:


135x3
185x3
225x3
275x3
315x3
365x3
420x3


Add a quarter, add a plate, add a quarter, add a plate, etc.

 

[Serea]

Usually I'll warmup for bench like:

1st set: 10-15 range
2d set: 6-8 range
3d set: 3-5 range

Then two sets of 1-3.

 

[WarriorPL]

first i work my rotator cuff
barx20
85x20
135x15

 

[Screwball]

I'd warmup like this:

135x10
185x5
225x5
275x3
315x3
365x3
405x3
etc...


Add a quarter, add a plate, add a quarter, add a plate, etc.

My warm-ups are exactly as Slobberknocker detailed except for I hit a few more reps at the lower warm-up weights.

 

[MsBeverlyHills]

heavy bench day warm-up-

dips 3x12-15 (cybex machine- go from light assist to bodyweight only)

 

[erowana]

How do we work rotator cuffs. My gym got no bands how do we do it with dumbells?

 

[phatman42]

A heavy triple for me would be about 420, so if I was gonna do that I'd warmup like this:


135x3
185x3
225x3
275x3
315x3
365x3
420x3

Snap here

 

[mixyzptlk]

Thank you everyone, it was a huge help. This forum rules!

 

[Liftbig]

i do some rotator cuff exercises, some light upper back stuff, and maybe some light chest and triceps stuff. then im ready to go .

 

[WalkingBeast]

This has been my warm-up for chest probably wastes energy though but feel my joints need it before a heavy lift.

135x20
225x12
275x8-12
315x4
350x1