How to warm up for Bench Press 🔥 Boost Your Bench
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- Опубліковано 5 жов 2024
- This is a fast little warm up that will help you bench press performance. It only takes 2-3 mins really. Give it a try!
#BenchPress #Bodybuilding #Shorts
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*mentions facepulls
*Athleanx bursts through wall
Hahaha athleanx-boner xD
Jessie externally rotates you to death! 😎
Great job bro..very nice presentation!
IT'S KILLING YOUR GAINS!
Breathing is killing your gains
This man is a godsend for people who are new to the gym. He doesn’t only explain what exercises to do like most fitness channels but he explains how to as well as what/where you should feel ❤️
Thank you for the kind words. I’m glad my info is helping people. No sense in telling people what to do without giving them some sense of HOW to do it right ✊🏼
Yup... why I got the app. Been on 2 weeks and really enjoying it.
My guy is starting bench press on 60kg... thats where I finish mine... 😭😅 Big love for your vids tho 🔥🙌
Don't worry man, you'll be warming up with 60kg in no time.
@@Zatt56 Yeah cheers bro, we'll see ahaha, I mean I currently weigh 60kg so not complaining yet 😜
Don’t worry bro it’s all about the progress, you’ll be benching 60kg easily in no time!
Yo I be finishing on 62.5...the progress is so fucken slow 😂
Go heavy on your tricep accessory workouts! That really helped me on my bench
Other than your body, your shoes also amazes me
Yea same. Man is drip while working out.
ayo wtf with that pfp
i mean uhh can i get the sauce?asking for friends
@@flahboi mayo with cheese
@@flahboi i just found it somewhere in the NSFW section of 9gag a long time ago
New Jordan 1 retro mids not bad might cop
When he has my bench max marked at negative difficulty 😓
yeah im barely lvl 1 difficulty xD
Yeabut don't be discouraged. That only applies to him and I'm pretty sure he has been training for years. Put that same time and effort and you'll start a 60 at some point too.
Comparing yourself to others is the quickest motivation killer. There’s ALWAYS someone stronger, bigger, and faster than you. Stop crying, start working, keep moving and be the best bad ass you can be.
sounds like you've got some easy gains on the table, all itll take is time
@@builtdifferent1546 has
“This has worked for me, and I want you to have it.” Love that attitude, wanting to share the knowledge you’ve learned instead of telling people what they’re doing wrong or what they should be doing.
Your warmup is my workout
I’ll use this warm up next Monday! Thx 🙏
I love how he always uses an analogy, like "as you squat, imagine that you're about to teabag your friend".
Although, I don't think he's ever used that specific description. 🤣
I'm gonna stop using "ass to grass" and start using "scrote to throat"
Hey listen man I really want to say thank you because you’re the only person on UA-cam who actually gives out what you do instead of giving people random crap pulled off the internet. Really, I appreciate you
I need this a video so I can save under a playlist of workouts.
Great video. Straight to the point with solid advice. Keep it up!!!
Hit 225 with this vid thanks man
Thanks bro will try this on my next bench day
Huge fan
Awesome, thanks!
I've always said during a back day I can drop and smoke 40-50 pushups easy and during a chest day I can crank out 15-20 pull ups. Something about tightness in the opposite area gives you a little extra.
This dude is an absolute beast!
I like how u had the "What You Know" instrumental playing in the back
After warm up like that I would be too tired to bench press 😞
It really only takes 2 mins 👀 1 run through works like a charm
Warm up is just practicing form for the working lifts. Warm ups aren’t supposed to wear you down. He’s using light weight but just enough weight to feel the movement and pinpoint the mind muscle connection. You do the same with less or more weight, depending on strength, and you’re set to go homie! Keep your head up and keep moving.
No need to go heavy on theese, muscles work better when they are warm, and you prevent injuries. You warm up until you almost break a sweat and you re fine
Guys, it was a joke 😁 but thanks for really helpful tips 👍🏻👍🏻
Bro you're awesome!!! Tnx for your videos.
Badass song choice too takes me back
Nice, an amazing posture exercise, any one over 50 should be doing these, good advice👍🏼👍🏼💪🏼💪🏼
This man deserves more
Nice tips bro 💪
fire kicks
Thanks 💫
Very simple I love these shorts
"I know all about that"💪🏽😎
Great warm up for a BACK workout
straight to the point >> i run to the gym.
Thanks👍🏻
You’re on fire bro
Dude these queues are so helpful!!
When in doubt: pyramid.
Guarantees you warm up with the movement naturally while never overlifting, while also helping to build up your supporting joints and ligaments.
Whats pyramid?
@@TheFingolito Starting with a light weight you can do a high number of reps with. (I personally start with 30 reps.) Then gradually adding weight each set, doing less reps as you go.
The lighter sets warm you up for the heavy sets at the end.
@@quentonwillis3846 how long rest time more or less when you warm up? I try to start with i.e 20 reps with inclined bar and add 5kgs with basically no rest time. Then when I get to the working set weight where I feel I can do 15 but I stop at 12 (I guess a 6-7 difficulty) I take a 3 min break to be fully recovered. But I still have very hard time getting a good pump unless I do very high reps with low weight. Especially bicep, I can't get a pump doing 8 reps if I leave lets say 2 "in the tank".
@@TheFingolitoThe length of the rest period depends on the individual, but I would say you have a good approach. Do shorter rest periods for the lighter reps to get yourself warmed up, and then rest longer between heavy sets.
Do you always "leave room in the tank"? It's not a bad approach, but may push further, and max out each set the next couple of workouts, just for a change of pace. The body gets use to routines after awhile and stops responding. It's good to give it a little shock every now and then.
@@quentonwillis3846 I leave reps in the tank on exercises in the beginning of the workout and i.e if I do 4 exercises of chest I would go to failure on my last 3 sets in the last exercise. If I have a spotter I can take it further on lets say flat bench but not without.
I love your videos. Thank you for them! I’ve been using them to help me keep from damaging my back
Always love his advice and then jam to the soundtrack it's always 🔥
I’m trying this tomorrow. 💓
My bench warmup: start doing some random excersise that doesn't fatigue you that much while keeping an eye on the bench. When the person on the bench is removing the weights stop doing your excercise mid set and sprint to the bench to claim it. Proceed to warmup with weights/tempo and pick whatev you feel necessary for the Day and finish off with 5 worksets of RPE 8-9
Oh I was showing off my back and biceps 💪
Thanks bro
Do i really need to warm up the rotator cuffs, the lats, and the rear delts when doing bench press?
Me personally I only do the rotator cuffs
Not really, doing 2-3 sets of 20 with the bar should be enough to get the muscles involved in the movement warmed up (then increase weight like he said). You should be training your rotator cuff and upper back mobility though to prevent shoulder injury in the future. Why not do it before you bench:)
I’ve never done lats but when I do incline warming up the rotator and rear delts works wonders for me. I don’t get soreness at all in my shoulders when I warm up those before hand. That’s just me though
Rotor cuffs are a must, have no fuckin idea why he warms up the back though
I partially agree with the rotator cuffs but not with the lats and real delts.
Can u suggest some dumbell only workouts bro because that is the only equipment I have access to
Pretty much every movement he did on this video can be subbed out with dumbbells big homie. I can’t think of a barbell movement that doesn’t translate to dumbbell. When you don’t have a robust equipment catalog at your disposal it’s time to get creative with what you’ve got.
Guy looks like a fucking Viking!
Keep it up brother! Thanks for the motivation!
My benchpress, deadlift and squat routine is that i would start with weight like 10 kg for 10 reps, move to 15 kgs for 5-6 reps, 17 kg for 5 reps then 20 kg for 3 reps and 22.5 kg for 1 rep and each week repeat with more heavier so that next time i can lift atleast 3 reps with 22.5 kg and 1 rep with 25 kg
the jordans 🙌🙌🙌
I like the extrot examples.
Excellent
Nice kicks
I do that second movement for rear delts
@@matthewmarsh6736 no no I meant the high band row one(it is basically a vatiation of facepull maybe I am 100 percent sure). I do dumbell rows only on the pull days but high row I do on the push day as my delts are programmed on push days
What a flex man's working out in jordans
Needed this... this morning
That's quite a chest bounce jesus
Wasn’t about to fail a rep and give my camera guy a heart attack 😂
How did he know this is exactly what I needed
My boy jacked
Thamk you for your hard wor and videos, man i have bearly a month and i see what i never thought i would see in my body..and your videos appear on the right time for motivation, but my problem is that i canot gain weight...i go 135 140ax and out off the sudden hunger goes away and i star loosing weight fast..
Remember not to bounce the bar off your chest control the movement the whole time
So u do the whole workout complex as a bench press warm up
Guess "red bull" does give you wings
Thank yoi
The external rotation exercise is a really good way to warm your arm up if you play baseball
Super brother
Yes start warming up your chest by doing.... Back exercises.... Wonderful idea. Best bet. Warm up your shoulders with some light flys and then gradually work your way up your bench routine
Lol all I do for warming up the chest is like 10 push-ups. Just a touch to get some blood flowing and 'activate' my chest to get a better mind muscle connection. After the 10 push-ups I jump straight into the 88 lbs dumbells. After I'm done jumping on the 88 lbs dumbells, I pick 'em up and start benching.
In my 20s I never warmed up. Now in my 40s I do a warm up set..
Thank you for these, I've always felt as if my bodyweight and light resistance band warm up for my rotator cuffs weren't enough.
I’m convinced you’re allergic to t shirts
Probably is to help people visualise what their movements should be looking like for good form. Or it could be what he’s comfortable working out in 🤷♂️
It's to make you jealous which in return makes you workout harder and harder to achieve said body. Pump those weights harder bro.
Nice Shoes ❤️✌️
Nice after that warm up I feel ready too…do dumbbell rows
You're a genius
That is my whole back workout, and man using as a bench warm up 😂😂😂
Your warmup bench press is my current body weight 😣😭
king
You should Start reviewing shoes man because you be rocking some heat
Diet and supplement routine plz... been saying it too long
I personally do my normal warm-up (a run on the treadmill, just enough to get blood pumping), and then I do a pyramid warm-up on my compound movement.
Thats a full session for me. I would go after finish
How about some Squads to warm up for Benchpress?
Good video, but why so many "pull" exercises? I thought the BP was all about PUSHING, how exactly do pulling exercises help?
for me the bench warmup ( around 30 reps not including the bar ) is way too much , i would do 10 - 15 reps of empty bar then follow by each step with no more then 4 reps and getting closer 1-2 reps til my working set.
Longer warm up than my whole work out
His warmup for one exercise has more components than my whole program😂
Lol this has been my routine so far for the past year except for the dumbbell row. Peak chest contractions!!!
I literally just lift the bar for my warm up for 3 sets of 15, and then I start my workout. I don't lift crazy heavy though. I follow just the standard bodybuilding routine of 4×10 for compound lifts and 3×10 for isolation lifts.
Hey bud thanks. That's exactly my weight range
Damn to think my body looked like this before lock down Kmt 🙄 this is motivation back on the grind tomorrow !
Awesome 🎉
I'll try this too. I haven't been able to go heavy since this is the hardest thing for me to warm up. especially deep in the insertion area.
Me personally, I bench press.
Is that long of a warm up necessary tho? Feels like my bench press would take 40 min out of my 60m workout
It really only takes bout 2 mins if you just do one round of it 👍🏼 I HATE warming up - it’s boring - but this is something that I’ll even do lol
It’s unnecessary af
@@jimmyd6268 naw it’s not
@@joshuathornhill8168 don’t @ me after 2 fucking weeks
@@jimmyd6268 how about 6 months 😛
Song choice 🤝🤝🤝
I like how the first one is literally my max lmao helps alot
Lets warm up with a back workout
You can just literally do lay pull downs and cable rear delt flys light as possible and squeeze
What tension on the bands big boy
Yeah I like my rear delts already tired before I do benchpress 🤭
Love all of your videos and shorts, and it has helped me lots in curating my exercises in the past month. Just a question, do you have any education or qualifications to be a fitness trainer? Thanks!
Why you let the bar bounce on your chest so much? Is that the right way to do it?
I'm stuck at 135 on the bench press, sometimes I can go up to 145 but then I need to go back to 135 it's kind of frustrating, maybe going for 140 until mastering it is better
Switch to incline barbell for a few weeks rather than flat barbell. Once I came back to flat barbell I was able to increase my weight a lot more.
@@deanseman1928 I wish I could but due to covid protocols in my gym I can't move the incline bench to the barbell rack to do it
But I'll ask for permission and maybe they'll be more flexible
Assuming food isn't the problem, eat more or change your training program or both
Taking your comment at face value, and assuming your nutrition isn’t the problem, you’ve hit a plateau. It’s time to change your plan and introduce some supplementation. Tried and true creatine and protein, mixed with some blood, sweat and tears. Beat that bench into submission homie. If you’re doing singles of 3 sets of 8, switch it to super sets of 4 sets of 6 with higher weight super setted with an accessory movement. Now that I’m thinking about it, the first question is, how much do you weigh? Dude walking around 210lb stalling out at 135 is a totally different issue than a dude rolling through at 140lb and struggling at 135. Strength is relative my friend. You might be a boss at a 135 bench depending on your weight. Also, it matters how long you’ve been lifting so we know how far you’ve come and about how far you can go. I always preach consistency over intensity. Just keep moving, lift controlled and with proper form and stay healthy. Overreaching with an ego lift ending in injury will crush your gains. Stay focused and keep moving that hard. You’ll break through brother. I hope all this helps in some way.
@@truthundertension Thanks man, that advice is truly appreciated, I have been in a nutrition plan with a professional seriously for about 6 months, training for 1 and a half years, I'm a small guy 5"6 and my weight is 152.6 pounds, as I've always been fat I've never been truly bulking, most of my diet has had the intention to reduce fat (16.7% right now, muscle is about 58.9% or so), i know that it could definitely be one of the reasons why I'm not putting more weight but I'm trying to get to 14-13% of body fat to start bulking the way it should be done. Thanks again for taking the time for giving me that piece of advice, it's definitely helpful, I'll keep struggling!
Athlean X next video:
“Subjugated Bands are killing your gains!”