Key bench press warmup exercises

​Lately I have been experimenting in order to find the best combination of exercises to use for the ultimate bench press warm up. I am going to provide my usual step-by-step warm up I use prior to my bench, and I think you will find them very helpful. Basically, the idea is to mobilize the shoulders and chest with a few static stretches, activate the shoulder and upper back musculature with a couple different dynamic exercises, and then rehearse the movement pattern and excite your central nervous system. Oh, and I have also found a bicep pump to be extremely beneficial as well. But, I will explain more about that later.
 
Static Stretches
 
            As I mentioned, I begin each warm up with a brief stretch of the pectoral muscles as well as the shoulders. Many people in this field feel that static stretching limits performance and should only be used as a means for recovery. However, they are mislead and simply need to understand that static stretches are fine and actually needed as long as they are followed by dynamic activation and a heightening of the central nervous system. Mobilizing the chest and shoulders is key in allowing mobility throughout the entire range of motion.
 

• Chest Stretch: Find a power rack or doorway, place an arm on each side, and lean into a great chest opening stretch. I like to hold the stretch for 15-20 seconds, release for a few seconds, and then perform it again for another 15-20 seconds.
• Classic Shoulder Stretch: Remember the classic “arm across your chest,” stretch? Yeah, it is that one. Timeless and a still a great way to mobilize your shoulder.
• Lateral Chest Opener: These last two stretches require a band and they are fairly complicated to explain in writing so please see the bottom of the article for detailed photos of both of these stretches.
• Banded Overhead Distraction: Again this requires a band (notice a theme here? One band can change your entire training routine). Anyway, go ahead and check out the pictures to see a detailed explanation of this stretch

 
Shoulder Activation
 
            Like I said, static stretching can be extremely helpful prior to training, but it must be followed by activation. I like to perform each of these for 1 set of 10 repetitions.
 

• W’s: Two and a half pound or five pound plates will do. Hold your arms in a 90 degree flexed position, with our elbows at your sides. Retract (pinch) your shoulder blades, and pull your out to your sides. (See pictures below)
• Front Raises: Once again light plates will work for this. We are seeking activation and not exhaustion. (See pictures below)
• Side Raises: (See pictures below)
• Band Pull-Aparts: We have gone over these before, and I love them as an activator of the upper back musculature.
• Dynamic Blackburns: Two of the four necessary points of focus that must be maintained throughout the foundational movement patterns lie in mobility and stability. Dynamic Blackburns are completed as a flow, and require mobility to be able to place yourself in the necessary positions, as well as stability due to the fact that the flow requires such mobility in different stages of the range of motion. See the pictures below for a breakdown of dynamic blackburns.

 
Movement Rehearsal
 

• Pushup: I like to use the pushup as a pre cursor to the bench press because it allows us to complete a similar movement in preparation for the bench press itself. I will perform 1-2 sets of 10 reps of the pushup to begin proper prep of the movement pattern.

 
Central Nervous System Activation
 
            I am going to provide a few of my favorite nervous system exercises, and you can use whichever one you seem to have the most success with. Perform 2-3 sets of 3-4 repetitions.
 

• Plyometric Pushup: Find two benches or two low boxes. Start in a pushup position on top of the box, push off to the floor, and then propel yourself back up to the box. (See Pictures Below)
• Overhead Medicine Ball Slams: (See Pictures Below)
• Medicine Ball Chest Passes: Load into a quarter squat, and then throw your body into a full chest pass.

 
Bonus Upper Back and Bicep Pump
 
            Not many people understand the importance of the upper back during the bench press. To create proper torque you must externally rotate your shoulders and retract (pinch) your scapulae. Activating your back properly will aid tremendously in the bench press, and is something I have utilized successfully in my own training. In addition to this, a biceps pump can also have an immediate impact on bench press performance. For example, most big time power lifters have large bellies. They take big, deep breaths and utilize their bellies as a slingshot to press off their knees and quadriceps and propel them through the bottom of their squat. Think of the biceps in the same way. Having a bicep pump can act as a slingshot to press your arms back into lock out and help your bench. With both of these exercises, look for 3 sets in the 12-15 repetition range. We want high volume to give us the necessary activation and “pump,” in both areas.
 

• Barbell “Gun Show”: Perform a barbell biceps curl, with a slow 5-second eccentric (negative). This will give you an amazing pump and have you ready for your bench press work.
• Face Pull-Aparts: Grab a band and place it around the pull-up bar on your power rack. Perform a traditional face pull, but as you pull the band towards your face, also pull your hands apart and pinch your scapula together.

 
Now that you have properly mobilized, activated, and gotten a tremendous arm and upper back pump your ready for the best bench press performance of your life. Enjoy!