What Is A good warm up in order to max out on the bench press (please answer a lot)?
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start w/riding a stationary bike or walking for 5-10 minutes. that will get your blood pumping. then i would do a couple/3 sets of 10 push-ups, to limber the chest, shoulders and triceps. then i would do at least one set of bench, something you can normally for about 10 reps with, but only do 5-8. this set of bench is just to warm up the muscles not to build then. after that, it's time to go to work.
I say do 50% of that 2-3 sets of 10, or some push ups. Its all about how long your break is in between. Make sure you stretch your chest and shoulders out very well. Another thing that we muscle heads do sometimes, is when we start maxing out we jump ahead and go straight for more weight than our previous max. Start out 5 pounds under your current max, then work your way up. Take at least a 3 minute break in between each time you hit the weight.
if you want to max out, and you are currently at 170 i would start off with 100 lbs or so for a few reps, then increase the wieght to 170 for a few reps. Then try to max out. Just try to get the blood fowing and your chest pumped, without wearing yourself out, hence the few reps. Good luck
a few push ups or a couple sets of benching light weight
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