I need info about Bench Pressing

Y

yk322

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Bench Pressing Help

I dont go to the gym, I have a treadmill and a benchpress with a lot of weights and dumbells in my home.

How do I warmup and strech properly for:
Bench Press
Flat Flyes
Barbell Curl
Millitary Press
Shrug

These are the workouts I would like to do are these to many to do in one workout? Are there any other ones that I should be doing that are better then these?
Thanks a lot
 
Last edited:
YK:

I recommend warming up with 5 to 10 minutes of light cardio, just to get your blood flowing all over your body. Follow that by doing very light chest presses for about 20 reps. This will get the blood flowing to your chest.

As for your workout. Those are good exercises, if you're interested in doing a full upper body workout each time you lift, i would add two back/rowing exercises, and a tricep execise as well as lateral raises for your shoulders.

Let me know if you need anything else.
 
Re: Bench Pressing Help

yk322 said:
I dont go to the gym, I have a treadmill and a benchpress with a lot of weights and dumbells in my home.

How do I warmup and strech properly for:
Bench Press
Flat Flyes
Barbell Curl
Millitary Press
Shrug

These are the workouts I would like to do are these to many to do in one workout? Are there any other ones that I should be doing that are better then these?
Thanks a lot
Click to expand...

If you MUST keep those flyes then go ahead. I would lose the shrugs and barbell curls. Do some pullups and barbell rows instead. Something like,

Bench press
Flat flyes
Barbell Rows
Pullups
Military Press (only 1-2 sets because the delts are getting hit on bench press pretty hard)

I hope you are working your lowerbody too.
Squats
SLDL
Hack Squats
Reverse Lunges

Could do an Upper/Lowerbody split.
M=upper
T=lower
Th=upper
F=lower
 
YK:

For your back - you've got to have pullups, also add a rowing motion like bent over rows or one armed rows.

Just keep mixing it up, bent over rows, one armed rows, upright rows...etc.

I agree wtih genius, the flye is a pretty useless exercise. Focus that energy on a more functional motion.
 
As you might imagine, I have a totally different method for warming up my clients. If I need them to get on a treadmill at all it is because I am not prepared and I want them to kill about 5 minutes time while I prepare for their workout. Not that the "cardio" is needed at all.

Two things you want you warm-up to do is to arouse your nervous system and do some "dynamic" stretches. I use a complex that I got yet again from Bill Hartman. It is called "Rufus Complexes". Do only 5 reps of each exercise. Don't have new clients do all these movements. Here is my warmup:

Using an empty 45 pound bar...
hang cleans (half-way down the quad)
Hang cleans (to the knees)
Hang cleans (below the knees)
hang power snatchs
bent over row
RDL
front squat
shoulder press
front squat push/press complex
squat
goodmornings
front lunge
crossover lunge
side lunge
rev lunge

Thats about 75 reps. It will get your heart rate up, it will move you in an ever-widening range of motion on just about every body part, and it will arouse your CNS and prepare it for a load. As Alwyn Cosgrove says about warmups, you body only needs to to know that it will be this range of motion, and that its gonna be heavy!

I don't even do any more static stretches anymore as they are obsolete. In fact, many recent studies (which I will cite if you need it) indicate that static stretching prior to heavy lifting REDUCES the amount of force production. If you need to stretch a part, wait till after the workout. Before, do your stretch under a load and with movement.

Also, on the actual exercise you are going to be lifting, Don't do a bunch of reps for a warm up... Pre-exhaustion only pre-exhausts... If you want to know what your actual power output is, then do a light warm-up with low reps as well. What is your goal? If it is strength/endurance the you will want to train in the 6-8 rep range. Therefore, in your warm-up, only do the amount of reps you intend to do for the set (6-8 reps). You only need to let the body know what the ROM is going to be. Do one or two heavier sets to really prepare, but don't do anything that is going to push it to the limit on a light weight, that might exhaust your muscle. Now you are ready for business!

I do agree that some rowing motion needs to be done. The lower traps are the weakest muscle in most people's bodies. Rows do a good job of working these, as well as the lats, rear delts, and rhomboids.
 
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