View Full Version : Bench Press warmups

bald bull
09-24-2009, 05:13 PM
when doing a wramup saying for me 405 starting my work sets what would be a good progression to warmup? I am curoius if i am not warming up enough? I do 135x8
then lately bang on 4 wheelz

I was thinking of doing barx10-15
315x3(start pauses)

what do u guys think? How do u big benchers warmup?
I am also a raw bencher

Brian Hopper
09-24-2009, 06:35 PM
Everyone is different but lately I have been doing this for my bench workouts.
BAR-1x20 (with different grips)
and then I would go from there, it depends on what I want to do as far as reps. I haven't been benching for singles but more for 6-10 reps. But I always start off with the bar for at least 20 reps.

09-24-2009, 06:45 PM
I'll post what i do for max effort

45 x tons to get blood flowing, or if you have a hand bike that is also nice, I miss having a hand bike was good for my shoulders.
then something for 3, then another set for a single I usually use lower weight on the days I do dynamic bench, as well as do the single usually with whatever variation i;m going to use.

then I do a working set with 5 reps, depends on the exercise if its light I move up and do another 5 reps, and keep moving up till I do triples then singles.

I have liked doing the 10,5,3,1 for warming up, supposedly the single is where you start your working sets, but usually I keep the warm up little lighter. I do really like doing some heavy sets of 5 and 2-3 before I get into heavy singles.

Travis Bell
09-24-2009, 08:46 PM
If you're taking 405 as a max, you would be better off taking at least 365, or even 315, 345 then 385 and 405

09-24-2009, 09:07 PM

I agree w/ Travis as I generally dont jump more than 50lbs. per set... A wheel (45) at a time is to big a jump and is not worth the risk of injury. The second warm-up 10-6-3 sounds a lot better... Once you hit 315x3 start doing singles till you max.

My .02


bald bull
09-24-2009, 10:06 PM
my raw max in currently 475lbs but that is touch and go i want to focus on dubs in the 80-85 per range for know. I def am gonna warm up better thx for the help

09-25-2009, 02:32 AM
I guess i like a lot more warm-up than people here. I use the first few sets for actual warming up, getting the blood flowing, etc. And then ascending weights in low volume after to acclimate to whatever i'll be working with. To hit 405 i'd go something like this:

45x20 (3 sets + rotator cuff circuit after each), 135x10, 185x4, 225x2, 275x1, 325x1, 365x1, 385x1, 405x1.

To hit 225:

45x20 (3 sets, same ****), 95x10, 115x4, 135x2, 155x1, 175x1, 195x1, 215x1, 225x1.

I like around 8-10 warm-up sets total, yet i get no fatigue from doing mostly singles. To me, only doing three or four total warm-up sets seems crazy.

09-25-2009, 09:22 AM
My warmups lately have been doing something like this

bar x 8
bar x 8
95 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1

That's the end of what I view as a warm up
then I do the work sets in my shirt
365 x 3 3 boards
405 x 1 3 boards
405 x 1 2 boards
425 x 1 2 boards
( here every once in a while I'll try one to my chest )

Or if I'm staying raw it might go something like this
335 x 3 3 boards
345 x 3 3 boards
345 x 3 3 boards
here, every once in a while I'll do one to the chest
or a couple more sets with boards

09-25-2009, 09:35 AM
My working weight for bench is mid 300's depending on day. Max hovers 390 ish.

i too like a decent amount of reps for warm up:
135 x 12-15
185 x 10-12
225 x 8-10
275 x 6
315 x 3-5