Warming Up For Bench Press
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Warming up for bench press. The bench press is much more than just an upper body exercise. The mathias method strength system emphasizes the importance of a proper warm up before you begin any strength training routine or workout program this is to help decrease pain prevent injury and fully prepare your body for the workout ahead this page will go over our upper body warm up exercises for the bench press. Chest shoulders rotator cuff triceps lats and hips.
Hope you enjoy this bench warm up video. My favorite way to break a light sweat for bench press is either by doing 15 minutes on the stationary bike or rower. Squat to warm up for your squat work sets but also to warm up for the training session generally.
The difference in 1 rep max strength was 3 4 higher for the group that performed this style of warm up. It s important to spend time priming these main areas. If you want more like this one check out my 80 page training manual.
When i say warm up i don t mean repping out 15 reps with an empty bar and then adding two 45 pound plates and doing a warm up set of 135 pounds. Rotator cuff release and stretch. The bench press is a full body lift.
Even if you know you can bench press 200 lbs it s better for you to gradually increase your weights to 200 lbs instead of doing 200 straight away. 185 1 0278 5 x 0 0278 208lbs granted this formula isn t 100 accurate but it provides us with a good starting point to base our percentages off of during the warm up. Your bench press warm up should be short and to the point.
And press bench press and deadlift to warm up for those lifts. The intelligent way to warm up is known as ramping up ramping up involves doing a specific number of sets of an exercise each set decreasing in reps but increasing in load before hitting your work sets. The rotator cuff muscles are located in and underneath the shoulder blade.
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