I have my last bench session of Uplifted tonight so I can't wait to do this warmup before testing out the new rep max. I'm already so happy with my bench results I went from 115 as a one rep max before starting to hitting 122.5 for my three rep max last week!
Amazing video i incorporated this into my warm up routine. usually i would go in and just like do some static stretching and hop right under and start warming up bench with the bar. But for 8 months i never could hit my max goal of 315 raw on the bench for a touch and go i would always come up just short. But after doing this as my warm up i noticed a difference right away even felt more loose and powerful was able to hit it no problem i actually got it for a double and learned the reason why it seemed like i was not getting any stronger was because my warm up was not sufficient and so my body was never ready for the weight. Now i i feel like ill eventually get to my goal to hit 365 for one rep paused in the 145lb weight class. thank you keep rolling out the vids
@@Mogachaffe I meant 155 weight class im actually 155 lbs. max bench so far is 330 but I could use work on squat and deadlift. only 370 squat and 385 deadlift
I am definitely going to add the pvc pipe stuff and those scap push ups to my warm up. I have the hardest time engaging my scaps and I warm up with all the other stuff that was in this video so it was nice to see that my warmup isn't all too bad >__< Great to see women lifting women 💕
Awesome!! Excited to see the Deadlift warm up - I've hit a plateau with my deadlifts and I think a better warm up will help. Love all of your content, Meg you are my fave fitness youtuber!!
U are awesome 😎, looking forward to the deadlift warmup. I tried your squat warmup and it immediately made me more confident squatting the weight. Thanks
Nice vid, I keep throwing my girl friends at your channel because how you train & live life. Someone to look up too... that lifting weights doesn't turn you into a man hulk
@@andrew-zr1pf maybe some but not all, it's an undying myth. I know some very active women but they only lift light weights. Megan is a great example of how lifting heavier can do great things for a woman's health and physique
@@andrew-zr1pf we are agreeing with each other haha... I just meant I don't think it's that big of an excuse for the lazy folk. Believe me I love a good excuse when I can't be bothered. But it tends to be they have a 'headache' or it's too cold to go less of actually being in the vicinity of a gym to not leave a treadmill
Perfectly timed video, I just started a powerlifting program this week and yesterday was my bench workout. Another great video, I love your channel 😊👍👊
I am loving your channel! New sub and am so impressed with your content. I've been learning how to retract my scapula because I'm trying to do a legit pull up (using your advice). Going to add your ground movements too!
Thanks for this Meg, you rock! I know you have a training program for off season but was wondering if you have one to get ready for a meet. I’m hoping to enter my first meet this winter! Thanks! ❤️
@@davidcohen7881 i do about half the things she says here but some things like doing half push ups or pull ups id probably just skip. Personal preference and i also dont want to burn myself out before actually benching
Sure. But it doesn't look to be enough to burn out. I usually start by warming up with 1 mile on Treadmill or 1200 Meters rowing machine, then stretching shoulder and hamstrings. It hasn't burned me out yet. Not in the last 43 years anyway.
Do you not do anything to warmup the legs for bench? I find that if I dont do leg warmups I cant get a good arch in back or get a good leg drive for the bench
I love your videos!! Also, I've been considering doing your Uplifted program... but how do I know its for me?? Also how long is it? I'm not quite sure where to look at for this info??
Just a question... not a critique. Would a power lifter benefit from incorporating a more well rounded strength workout into their regular power lifting program or does that just take time away from power lifts for no reason? I guess what I’m getting at, is would doing more specific muscle group targeting be worth it?
thank you for this! question- i'm doing your 4 weeks to a bigger deadlift program right now (i love it so far!) and since there are usually more than one compound lifts for each day, do you recommend doing this level of warm up for each lift? or will something a little more general suffice?
Scapula pushups (I think she should have added deficit Pushup just to strech shoulder blades and chest) Scapula pullups Band Pull apart Eccentric pullups ✌️✌️💪
Hey, Meg. Going to approach this a little differently this time. Is there any compelling evidence that this type of warm-up is superior to just warming up with the movement and just loading the bar until you hit your working weight? Thanks.
It's so funny when people argue that they're better off just getting under the bar, when in literally any other sport a warm-up is universally accepted. This link outlines a method I use to build an effective warm-up strategy: www.researchgate.net/publication/280945961_Jeffreys_I_2007_Warm-up_revisited_The_ramp_method_of_optimizing_warm-ups_Professional_Strength_and_Conditioning_6_12-18 In it, the writer cites studies on muscle contraction, improved rate of force, increased blood flow and more. The potentiation phase is an important one, but IMO, it is irresponsible as a lifter and a coach to not set yourself or others up for success with a 10 minute prep before getting under the bar. Skipping this is pure laziness.
I hear you, I really do. However, never did I mention not warming up. That would be utterly absurd. All of these objectives (increased blood flow, force development, increased body temperature, etc.) that we try to achieve with warming up can all be achieved by warming up with the specific movement we are training. In the "Activate and mobilize" section of the journal, the author states, "Rather than focus on individual muscles, the approach is to work on movements", and how they need to be specific, and be time efficient. I can't think of anything more specific and time efficient than warming up with the bar, and titrating the weight up from there. However, I can see that we will agree to disagree, and that is totally fine. Just trying to save people some time and effort. At the end of the day, if this type of warm up increases compliance in an athlete, then I suppose it is a useful training tool. Not really fair to say skipping this is "lazy", however, but I'm tired.
GIRL! I HAD NO IDEA YOU HAD A BODYBUILDING PROGRAM AND I LITERALLY SQUEALED WHEN I HEARD "HEY THERE MY STRONG STRONG FRIENDS" ON BODYBUILDING.COM.... oh i adore you by the way, if that isn't obvious
I just realized how skilled you are in talking in front of a bunch of people. You seem so confident, wow!
takes a lot of practice!
Excellent video and very informative
Thanks!
YAS to the deadlift warm up as well! :D
same as the squat warm up, no?
Yes pls to deadlift warmup, these are super useful - i've been incorporating a few things from your last one into my squat warmup!
Yessss! I agree!
Im not a powerlifter not even close (I do sprint kayaking) but u still inspire me so much and I just wanted to send you all the love💕
Great warm up! thanks...
Wow such a great video!!!!!!!!
Really helpful!
great super series!
I am SO thankful for you! So excited for my gains.
Great warm-up ideas can't wait to incorporate and try these before I bench!
Yes! Love this video, very professional and easy to follow. Please make more like this, Meg!💖
Though I am not a powerlifter, these warmup for benchpress are extremely useful to me.Thanks.
Awesome! Love learning new warm up activities!
I have my last bench session of Uplifted tonight so I can't wait to do this warmup before testing out the new rep max. I'm already so happy with my bench results I went from 115 as a one rep max before starting to hitting 122.5 for my three rep max last week!
Great content. Thanks
Amazing video i incorporated this into my warm up routine. usually i would go in and just like do some static stretching and hop right under and start warming up bench with the bar. But for 8 months i never could hit my max goal of 315 raw on the bench for a touch and go i would always come up just short. But after doing this as my warm up i noticed a difference right away even felt more loose and powerful was able to hit it no problem i actually got it for a double and learned the reason why it seemed like i was not getting any stronger was because my warm up was not sufficient and so my body was never ready for the weight. Now i i feel like ill eventually get to my goal to hit 365 for one rep paused in the 145lb weight class. thank you keep rolling out the vids
Ur getting close to 365 at 145 btw? That's crazy! I just got 315 for the first time at 215btw hope eventually I'll be 2x my btw on my bench press
@@Mogachaffe I meant 155 weight class im actually 155 lbs. max bench so far is 330 but I could use work on squat and deadlift. only 370 squat and 385 deadlift
Super helpful Meg! Thanks for sharing!!!!
Thanks Meg. Much appreciated.
Great Topic. Exercises based on science, you're role a model. Thank you very much .
So helpful! Thank you!!!!
How perfect! I need this today for my Strong Strong Friends Programming bench day 🙌🏽 😘 Thanks Meg!
Loving your warm up videos. Your squat one helped me a lot, and I'm excited to try this one before tomorrow's bench session!
Love that series!!
I am definitely going to add the pvc pipe stuff and those scap push ups to my warm up. I have the hardest time engaging my scaps and I warm up with all the other stuff that was in this video so it was nice to see that my warmup isn't all too bad >__< Great to see women lifting women 💕
Thank you sooo much for this!!
Awesome!! Excited to see the Deadlift warm up - I've hit a plateau with my deadlifts and I think a better warm up will help. Love all of your content, Meg you are my fave fitness youtuber!!
These are SO HELPFUL 💖
thxs i needed this
Can’t wait to see the deadlift warmup!! 😍
I love these type of videos! The warm up videos are so helpful:)
Meg yes please do deadlift and ohp warm up
Yes, thank you. Needed this!
I love the warm ups! You are a great coach ❤️
Really liking these!
I'd looooove to see the deadlift warmup, cuz these warmups are so helpful
Nice one!!
U are awesome 😎, looking forward to the deadlift warmup. I tried your squat warmup and it immediately made me more confident squatting the weight.
Thanks
This was a awesome UA-cam video the warm ups are so cool to see in this video
Very nice
This is great.
Great stuff as always.
Love these
Good work woman
It was very useful
HELL YEAH.
Can you make a pdf with all the proper exercises I should be doing pre-workout, from Chest to DLs?
You're the best!!!👍👍👍❤❤❤
i needs to warm the sacps. nice one Meg!
Meg, this was excellent. Well done on the circus like flexible shoulders. 😁
yessss! conventional warm up please :)
Thank you! This was really helpful. Love your channel! :)
Nice vid, I keep throwing my girl friends at your channel because how you train & live life.
Someone to look up too... that lifting weights doesn't turn you into a man hulk
@@andrew-zr1pf maybe some but not all, it's an undying myth. I know some very active women but they only lift light weights. Megan is a great example of how lifting heavier can do great things for a woman's health and physique
@@andrew-zr1pf we are agreeing with each other haha... I just meant I don't think it's that big of an excuse for the lazy folk. Believe me I love a good excuse when I can't be bothered. But it tends to be they have a 'headache' or it's too cold to go less of actually being in the vicinity of a gym to not leave a treadmill
It's well known she's on PEDS you do see her giant jaw Yes?
Perfectly timed video, I just started a powerlifting program this week and yesterday was my bench workout. Another great video, I love your channel 😊👍👊
Love the vid Buddy/Looks like an awesome group of participants as well, keep pushing...😘
I am loving your channel! New sub and am so impressed with your content. I've been learning how to retract my scapula because I'm trying to do a legit pull up (using your advice). Going to add your ground movements too!
good instructional video.. I like warming up my chesticles ^^
Thanks for this Meg, you rock! I know you have a training program for off season but was wondering if you have one to get ready for a meet. I’m hoping to enter my first meet this winter!
Thanks! ❤️
Strong strong friends 💪🏼
I LOVE
Nice editing.
That last drill is a sure sign that I need to do more pull-ups, my muscles are shaking when I hold there.
Great video ! I don't think id need to do all these movements to warm up for my bench but i got some useful info from it 😉💪
Try it and see if you don't do better than usual.
@@davidcohen7881 i do about half the things she says here but some things like doing half push ups or pull ups id probably just skip. Personal preference and i also dont want to burn myself out before actually benching
Sure. But it doesn't look to be enough to burn out. I usually start by warming up with 1 mile on Treadmill or 1200 Meters rowing machine, then stretching shoulder and hamstrings. It hasn't burned me out yet. Not in the last 43 years anyway.
Hey Meg! Cool videos is good to have you back talking about powerlifting. Do you have any tips to avoid/recover/work around/prevent tendonitis?
Can you make back warm up ? Can we do it for bodybuilding warmup for chest day???
Great content again! PS. Like seeing you with make-up on for a change. Looks good.
I’m benching today and am going to try this warmup 👍🏻
Why write this?
I lov meg...
Do you not do anything to warmup the legs for bench? I find that if I dont do leg warmups I cant get a good arch in back or get a good leg drive for the bench
I love your videos!! Also, I've been considering doing your Uplifted program... but how do I know its for me?? Also how long is it? I'm not quite sure where to look at for this info??
BTW congratulations on winning against Bart Kwan.....
Bench form video? I'm struggling with this as I'm moving up to weights that are really challenging me
Juggernaut training systems has the 5 pillars of bench videos on their channel. I believe they trained Meg at some point they're great (:
Yesssss
Just a question... not a critique.
Would a power lifter benefit from incorporating a more well rounded strength workout into their regular power lifting program or does that just take time away from power lifts for no reason? I guess what I’m getting at, is would doing more specific muscle group targeting be worth it?
This is a specific warm-up, and a handful of examples that are available. For programming, we program more GPP work than the main lifts.
thank you for this! question- i'm doing your 4 weeks to a bigger deadlift program right now (i love it so far!) and since there are usually more than one compound lifts for each day, do you recommend doing this level of warm up for each lift? or will something a little more general suffice?
How many inches are those biceps???
I bet they are 12 unflexed and 13 flexed
Meg got those Broscience Life special effects!
You're looking trimmer my strong strong friend!!
Scapula pushups
(I think she should have added deficit Pushup just to strech shoulder blades and chest)
Scapula pullups
Band Pull apart
Eccentric pullups
✌️✌️💪
🔥💪
You rock, Meg! Thank you for what you do.
I love your freckles
Doooooope!!
I'm really diggin these warm up vids and your road to Nationals
Keep kickin a$$🤘🏾😜🤘🏾
Where can I buy the “Strong Strong Friends” t-shirt ?😭🙏🏽
There's a link in her bio?
Roisin didn’t see it 😂😂😂 thanks 🙏🏽
strongstrongsupply.com
Ain't nothing to it but to do it
Was this video demonetized ?
What’s the size of PVC pipe she’s using?
Right on beb
Yes, I would love to see a deadlift warm up! Thanks for these videos. They have been super helpful.
Hey, Meg. Going to approach this a little differently this time. Is there any compelling evidence that this type of warm-up is superior to just warming up with the movement and just loading the bar until you hit your working weight? Thanks.
It's so funny when people argue that they're better off just getting under the bar, when in literally any other sport a warm-up is universally accepted. This link outlines a method I use to build an effective warm-up strategy:
www.researchgate.net/publication/280945961_Jeffreys_I_2007_Warm-up_revisited_The_ramp_method_of_optimizing_warm-ups_Professional_Strength_and_Conditioning_6_12-18
In it, the writer cites studies on muscle contraction, improved rate of force, increased blood flow and more. The potentiation phase is an important one, but IMO, it is irresponsible as a lifter and a coach to not set yourself or others up for success with a 10 minute prep before getting under the bar. Skipping this is pure laziness.
I hear you, I really do. However, never did I mention not warming up. That would be utterly absurd. All of these objectives (increased blood flow, force development, increased body temperature, etc.) that we try to achieve with warming up can all be achieved by warming up with the specific movement we are training.
In the "Activate and mobilize" section of the journal, the author states, "Rather than focus on individual muscles, the approach is to work on movements", and how they need to be specific, and be time efficient. I can't think of anything more specific and time efficient than warming up with the bar, and titrating the weight up from there. However, I can see that we will agree to disagree, and that is totally fine. Just trying to save people some time and effort.
At the end of the day, if this type of warm up increases compliance in an athlete, then I suppose it is a useful training tool. Not really fair to say skipping this is "lazy", however, but I'm tired.
Deadlift warm please
My Future baby mama.😘
Thats a lot of warm ups just to start bench press including other chest exercises which people are going to do along with the bench press
Who else likes before de vid starts?
meg reminds me of Kat Dennings
I'd like to see your bench press
Yay! Thanks for posting our retreat video!!! I should have taken notes! 💪🏼
My joints so trash. Wrists ankles shoulders hips elbows, knees... all of them
6:25 Epic
i feel you man
👍🏼
GIRL! I HAD NO IDEA YOU HAD A BODYBUILDING PROGRAM AND I LITERALLY SQUEALED WHEN I HEARD "HEY THERE MY STRONG STRONG FRIENDS" ON BODYBUILDING.COM.... oh i adore you by the way, if that isn't obvious