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Thread: Bench Press warmups

  1. #1
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    Bench Press warmups

    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
    225x5
    315x2
    then lately bang on 4 wheelz

    I was thinking of doing barx10-15
    135x10
    225x6
    315x3(start pauses)
    worksets

    what do u guys think? How do u big benchers warmup?
    I am also a raw bencher
    Last edited by bald bull; 09-24-2009 at 05:13 PM.

  2. #2
    Moderator Brian Hopper's Avatar
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    Everyone is different but lately I have been doing this for my bench workouts.
    BAR-1x20 (with different grips)
    135-1x10
    225-1x8-10
    315-1x6-10
    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.
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  3. #3
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    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.
    95x10
    135x5
    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.

  4. #4
    Westside Bencher Travis Bell's Avatar
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    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


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  5. #5
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    BB,

    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

    RC

  6. #6
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    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
    Last edited by bald bull; 09-24-2009 at 10:07 PM.

  7. #7
    Senior Member Judas's Avatar
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    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.

  8. #8
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    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
    Last edited by BigTallOx; 09-25-2009 at 09:25 AM.

  9. #9
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    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:
    barx15
    135 x 12-15
    185 x 10-12
    225 x 8-10
    275 x 6
    315 x 3-5
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