How To Warm-Up Chest Before Bench Press

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How To Warm-Up Chest Before Bench Press

 Warming Up For Bench Pressing: What Is The Best Way To Do It?

The importance of a proper warm-up cannot be overstated. It will make the rest of your workout routine go more smoothly, and it will also help you avoid injuries caused by pushing your body to its limits. You've come to the right place if you're looking for warm-up exercises that are specifically designed for bench pressing.

The following is a basic outline of the bench pressing warm-up we recommend:

  • To raise your body temperature, begin with a simple general warm-up.
  • Choose mobility drills that increase blood flow to your tense muscles.
  • Improve your range of motion with a dynamic stretching routine.
  • Use activation exercises to prepare your stabilizing muscles for the upcoming challenge.

Don't be concerned if this appears to be a lot. These things will be much easier to understand once they have been explained. When trying to come up with the best warm-up routine, it's natural to feel overwhelmed because there are so many factors to consider.

Do you adjust it to the upcoming exercises, or do you need to maintain a variety of exercises so you don't just warm up the muscles you expect to use? There is so much information out there that sifting through it all can be difficult.

Of course, if this type of warm-up isn't for you, you can always try something else, but if you're just getting started and want a good idea of what an effective warm-up looks like, let us walk you through this one.


Warm up in gemeral

You may already have an idea of what a general full-body warm-up is for and how it should look. If you've joined a gym, others may have already told you about the best way for them to prepare for their favorite workout. Still, it's critical to comprehend the science behind why a good general warm-up can help you get more out of your other workouts.

The general warm-main up's goal is to raise your core temperature. This usually entails some form of cardio training and an increase in heart rate. In a 2006 study, Barroso et al found that even a 15-minute low-intensity warm-up was effective in improving 1 rep max strength.

In this case, a low-intensity warm-up meant "breaking a light sweat," so imagine what a better, more intense warm-up could do for you.

15 minutes on the stationary bike or rower works best for us when it comes to "breaking a light sweat."

You could even combine the two if you don't think you've raised your core body temperature enough. Even if you don't have time to complete the entire 15-minute workout, you should try to fit in at least 5 minutes because it will still benefit your performance and endurance. Wilson et al. demonstrated this in their study.

If you're just getting started with bench pressing, keep in mind that a general warm-up is essential for almost any exercise. The most common rookie mistake made by new bodybuilders is skipping the general warm-up, which can cause you to injure yourself or become more sore than you would otherwise. So keep those precious 15 minutes in mind at all times.


Bench press mobillty drills

Drills that increase blood flow to your muscles are known as mobility drills. This will assist you in regaining and improving motion. You may have already experienced tense or tight muscles if you have been working out hard (doing things like powerlifting, deadlifts, weight lifting, or strength training).

Your joint mobility will be limited if your muscles behave this way, which will limit your ability to perform the exercises you want to do. In order to get the full range of motion with the bar, you'll need mobility in your shoulders and thoracic spine if you're bench pressing.


Bench press drills with mobillity

Mobility drills aim to improve blood flow to your muscles. This will aid in the recovery and enhancement of motion. You may have already experienced tense or tight muscles if you've been working out hard (doing things like powerlifting, deadlifts, weightlifting, or strength training).

When your muscles act like this, your joint mobility is limited, which limits your ability to do the exercises you want. In order to get the full range of motion with the bar when bench pressing, you'll need mobility in your shoulders and thoracic spine.

While mobility drills are an important part of your warm-up, it's also crucial not to overdo them. Stick to 1 to 3 of the exercises we'll go over below, and do them for 60 to 90 seconds with 5 to 10 strokes. You can alternate between them on different days to get a full range of exercises.

  • The first thing you should do is lie sideways on the foam roller for lats. After that, you should apply pressure to your lat muscle. Make sure to roll the areas where you feel the most tightness.
  • Pec Major: Because the pec major is such a large muscle group, you'll want to make sure you hit all of the tight spots. Begin by rolling the foam roller closer to your shoulder, then inwards toward your body's midline.
  • Pec Minor: Because your pec minor is located beneath your armpit, you should perform this mobility drill on the floor, where you can apply more pressure.
  • Thoracic Spine: Begin by flexing and extending the upper and mid-back on the foam roller. You can also apply pressure to the erector spinae as an additional exercise. On either side of your spine, the erector spinae are located.


Benche press dtnamic streching

It will assist you in lengthening and improving the function of your muscles while lifting. Although you may already be aware of the importance of stretching, many people are unaware that there are two types of stretching: dynamic stretching and static stretching.

The main difference between dynamic and static stretching is that dynamic stretching involves moving your muscles in and out of a range of motion for a set number of times (usually 15 to 30), whereas static stretching involves holding your muscles in a range of motion for a set amount of time (usually around 30 to 60 seconds).


Exercises for bench press activation

An activation exercise aids in the stabilization of your smaller muscle groups. These minor muscle groups will aid in the support of your prime movers. When performing a bench press, your chest, shoulders, and triceps will be the primary movers; however, many other smaller muscle groups will also be used to assist in those movements.

The rotator cuff and upper back are where you'll find these smaller muscle groups. Choose one or two exercises from the list below and perform one to two reps of 10 to 15 reps on each. You should try to rotate these exercises to ensure that your workouts are varied and that your larger muscle groups are not overworked.


Pulling apart the band

You'll need a resistance band that you can handle for 2 to 3 sets of 10 to 20 repetitions for this specific upper body exercise. You should avoid selecting a resistance level that is too difficult so that you can complete all of the sets and exercises.

With an underhand grip, hold the band at shoulder height (and slightly wider than shoulder width). Maintain a long arm length with only a slight bend in the elbows. Standing with your feet hip-width apart and a slight bend in your knees is recommended. Make sure you're standing tall with your shoulders over your hips and your head and neck in a neutral position.

Throughout this movement, keep your chin tucked in and make sure your weight is evenly distributed throughout your body. Maintain stability by firmly gripping the floor with your feet. After that, rotate your shoulders outward while keeping your shoulder blades slightly protracted. This will work your lats as well as your upper back.

Engage your core and tense your shoulders and hips. Then try to pull the band apart by squeezing your upper back as well as your posterior deltoids. Your shoulder blades will retract as a result of this. When your upper arms are in line with your back, squeeze your upper back muscles together with your posterior deltoids and hold the position for a few seconds.

Allow your shoulder blades to protract and return to the starting position while keeping your back straight.


Raise prone trap 3 

Begin by lying down on an incline bench on your chest. Then, grab a pair of light dumbbells and hang them straight down at your sides, keeping your elbows slightly bent. You'll want to raise the dumbbells upwards and outwards for this movement. Finish by forming a "Y" shape with your arms at the top of the movement.


Push up of the scapula

You'll need to get into a high plank position for the Scapular Push Up. This means you'll keep your hands under your shoulders and your feet close together. Ensure that your body is perfectly straight. After that, press your chest out and pinch your shoulder blades together while avoiding bending your elbows or lowering your hips.

It's also important to remember not to tuck your chin or tilt your head forward. Because this isn't a push-up and you're only moving a small range of motion, focus on pinching your shoulder blades together the entire time. You'll then relax your muscles and return to your original position. It's critical to remember to keep your core tight throughout this exercise.



Slides for walls

You've probably heard of these before. You may have even done them in PE class, and they are actually a very good and useful exercise, as your teacher may have stated at the time. It's done by leaning against the wall with your back against the wall. Make sure your feet are separated by at least a shoulder width.

After that, raise your arms and press your shoulders against the wall. Your hands (or, more precisely, the backs of your hands) will be against the wall. The height of your thumbs should be the same as the height of your head. Perpendicular to the floor, your upper arms should be.

After that, gradually bend your knees and slide your body down the wall. You should continue to slide until your knees are bent at a 45-degree angle. If you go any lower, you risk putting unnecessary strain on your knees.

Your elbows should also be straight so that your arms are straight over your head (but do keep them against the wall). You should hold this position for 5 seconds before returning to your original position. This movement should be repeated 5 times.


Pullover DB surratus

You should have a dumbbell in each hand for this movement. After that, cross your arms over your chest. Ensure that your palms are facing each other and that your elbows are slightly bent and soft. Finally, take a deep breath and extend the weights back and over your head.

Pull your arms back to the starting position after 3 to 4 seconds in this position. During this exercise, make sure your elbows are soft and your back and core are strong.


Final conclusions

Now that you've completed all of these steps, you can begin your bench pressing workout. When you're completely comfortable with all of these steps, the warm-up sets should only take you about 15 minutes, and those 15 minutes can be invaluable in terms of making your main workout go more smoothly, improving your performance, and lowering your risk of training-related injury.


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