The BEST Bench Press Warm Up Routine
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- Опубликовано: 16 мар 2023
- The Wenning Warm-Ups are a combination of 3 exercises performed for 3-4 rounds prior to your lift that help you enhance movement technique and prime 2 "weak links." Today you'll learn from @mattwenning2164 and @VaughnWeightlifting
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Research
Rep Ranges
-Yessis M.(1983) Soviet Sports Review formerly yessis review of soviet physical education and sport. Volume 18, No. 3 Sept 1983
Warmup enhancing soft tissue bonds contractile properties
-Komi, P.V. 1975. Faktoren der Musckelkraft and Prinzipien des Krafttraining, Leistungssport 5 (1).
-Turner, A. (2018). Routledge Handbook of Strength and Conditioning: Sport Specific Programming for high performance. London and New York Routledge.
Reduce injury
-Barengo, N.C Meneses-Echávez, J.F., Ramírez-Vélez, R., Cohen, D.D., Tovar, G., & Bautista, J.E.C. (2014). The Impact of the FIFA 11+ Training Program on Injury Prevention in Football Players: A Systematic Review. 2015. International Journal of Environmental Research and Public Health, 11(11), pp.11986-12000.
-Attwood, M., Roberts, S., Trewartha, G., England, M. and Stokes, K. (2017). Efficacy of a movement control injury prevention program in an adult community rugby union population; a cluster randomized controlled trial. BJSM, October, 21.
-Hennessy, L., Gilligan, K., and McCarthy, C. (2005). Speed and agility development following a 6-week functional training program in young rugby players. Second Annual Scientific Meeting Program, Faculty of Sports and Exercise Medicine, September 23.
-Hislop, M.D., Stokes, K.A., Williams, S., McKay, C.D., England, M.E., Kemp, S.P. and Trewartha, G. (2017). Reducing musculoskeletal injury and concussion in schoolboy rugby players with pre-activity movement control exercise program: A cluster randomized controlled trial. British Journal of Sports Medicine, 51(15) 1140-1146.
-Jeffreys, I. (2017). RAMP warmups: More than simply short-term preparation. Professional Strength & Conditioning. 44,17-23.
Performance and rate of force
-DeRenne, C. (2010). Effects of Postactivation Potentiation Warm-up in Male and Female Sport Performances: A Brief Review. Strength and Conditioning Journal, 32(6), pp.58-64.
-Jeffreys, I. (2007). Warm-up revisited: The ramp method of optimizing warm-ups. Professional Strength and Conditioning. (6) 12-18.
-Costa, P.B., Medeiros, B.D.O., & Fukuda, D.H. (2011). Warm-up, Stretching, and Cool-down Strategies for Combat Sports. Strength and Conditioning Journal, 33(6), pp.71-79.
-Asmussen E, Bonde-Peterson F and Jorgenson K. Mechanoelastic properties of human muscles at different temperatures. Acta Physiologica Scandinavica. 96:86-93 1976.
Priming/potentiation
-Miyamoto N, Wakahara T, Ema R. et al. Further potentiation of dynamic muscle strength after resistance training. Med Sci Sports Exerc. 2013; 45 (7) : 1323-30.
- Jo E, Judelson DA, Brown LE, et al. Influence of recovery duration after potentiating stimulus on muscular power in recreationally trained indviduals. J Strength Cond Res. 2010 ; 24 (2) : 343-7
-Suchomel TJ, Sato K, DeWeese BH, et al. Potentiation following ballistic and non-ballistic complexes: the effect of strength level. J Strength Cond Res. 2016 (7):1825-33.
- Seitz LB, deVillarreal ESS., Haff GG. The temporal profile of post activation potentiation is related to strength level. 2014; 28:706-15.
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1) 00:43 - single arm bench press
2) 1:46 - prone arm raise - make sure shoulders don't roll forward - 20-25 reps
3) 2:20 - tricep push down cross body
This was an incredible warmup before chest day. Not a single nagging shoulder issue. I'm hooked.
Matt Wenning knows what's up! Wenning Warmups are essential. Great video.
I’ve learned so much from Matt. Been doing Wenning warmups the last 6 months. Depends on what you are doing, but at best it can take 7:30min but usually 9-10 minutes and then you’re ready to smash your workout
Thank you, gentlemen, for sharing your knowledge and experience.
Love your videos! I'm able to put the instruction into practice and see progress. Much appreciated!
1M subs! You couldn’t be more deserving!
Thank you for the advice! Muscle balance is so important in avoiding injuries, injuries are awful, and they really put you out of the game. guys are very impressive, progressive overload is the key!
lifting injuries are too common unfortunately
Congrats on 1 million subs.
Thanks for sharing. Great stuff! 😁
You're welcome!
exactly what i needed, ty
This is gold
Thanks for your videos! Could you please do one of fixing side hip pain from kicking the bag or kickboxing in general?
Wow, love this discussion oriented video, maybe do more of these or start a podcast?
Damn, I like these videos so much that right after i see some tips or something, i try it right away.
Whole ass workout before the workout. Lets see how it goes.
Can you please make a video on how to recover from AC shoulder joint separation. Please, thank you
Ty
God BLESS YOU
I need a tutorial on how to properly do single leg "Skater Squats" with dumbbells. Thanks.
Is there a specific protocol for these screening and corrective exercises you show in the videos? Where can someone learn this? I was wandering if it's the same as the FMS and SFMA screening tools.
Another great video - useful warm-ups and other recommendations even for casual gym goers like myself.
Can you please make a video on how to fix elbow/fore arm pain while benching? Feels weaker than my other arm.
Should I do the band joint mobilization and banded clamshell and other exercises for my hip pain everyday, or should I only do them as a warmup on my leg training days
As I understand, the recommendation for footwear is to eventually make the change to wearing something with a natural toe-box and minimal padding. But for the time being I was wondering: as someone who wears Vans as my weightlifting shoe and my everyday shoe, when I do cardio should I be switching to a running shoe or staying in the same ones I wear for everything else?
I want to know what I can be doing right now without having to make any significant purchases, to save my feet, ankles, knees, and hips.
Love the videos and instructions.
Probably too late since your comment was 5 months ago, but definitely don’t run in Vans. Eliptical, stationary bike, or similar (low/no impact) exercises are fine in Vans.
also late but I'd 100% rather run barefoot than in vans, they will kill your feet
All the WENNING warm ups are essential to all lifters especially older lifters like myself 👍🏼
Never heard of these before. As a older-ish man dipping his toes into the 40yo pool, I throughly enjoyed this. Joint have not felt this good after a chest day in the longest. I'll for sure be looking into more of this method!
Could you do exercises for golfer's elbow? I cannot lift since September nothing works😢
I have something snapping in my left elbow while doing overhead tricep extensions. What should I do?
The thumbnail equation is wrong, is a^2+b^2=c^2
Don't you think such a long warmup can make the muscles tired and weaker when approaching the heavy weight?
That’s partially the point, in other videos Matt explains how he uses the warmups as a way to increase work capacity of lagging areas, this in combination with warming up the muscles used for a core lift keeps the weaknesses minimal and rotating so you don’t have overuse injuries in one specific area.
@@calebpfannkuch1058 Dumbells?
@@calebpfannkuch1058 I see what your'e saying, but doing this many reps even with a light weight will take like 10 minutes and only then you start the pyramid climbing up to the working weight of the exercise. So you'll lift less weight than you potentially could
@@danagadberry5129 are you asking about them using the dumbbells?
He isn't suggesting you put this kind of volume in prior to a 1-rep max. What's your goal? To be as strong as you can be today? Or in 6 months? A year? 5 years? The biggest component to being strong is not getting injured. This approach works on weaknesses, imbalances, and primes you for the heavy compound you are doing that day. In turn, you will be less likely to get injured, bring up weak points, and stronger in the long run because of it.
Will you be doing this for Overhead press, squat, and deadlift?
There's already one for deadlift and squat!
All of the ego lifters will think this is too much 😂
Hey,i know this out of topic but..
does anyone know how to rehab after ATFL tear? because the doctor tells me that i must completely rest from sports for like 3 months,and dont move my ankle as much as i can
please help me if you guys know how to deal with this injury,and thanks..
What if i actually messed up my elbow while bench pressing? If I try and bench over 225 or 60lb dumbbell my left tricep gives out. Max is 275.
Would love to hear your thoughts on rucking and claims of posture improvement from carrying load on your back
My right hip feels tight. My right leg has become shorter because of that. I feel tightness in my hips. When i do pigeon strech, it get better for 15 minutes, but after sometime it get back to how it was before ( tight and short). My shoulder tilted towards right, where i have shorter leg. And i feel pain in a nerve in my right leg as well. I don't know what to do. Please help
Hi, great video, I bought some books they are super interesting. Could you make a video on knee hyperextension And for how the flat feet too it would be cool
Where do I get the upsidedown kettlebelt😂
thats alot of volume perhaps applicable to world class benchers
It's definitely a lot of volume but something Matt has found valuable not only for world class benchers but also general population for increasing work capacity and general physical fitness in a short amount of time.
Great video series! But one question, how should I warmup if I do all three, squat/DL/bench in the same session? (Obviously I'm not a competing, just normal average gym goer...)
not sure why you’d want to do all 3 on the same day… but in my opinion do your squats and deadlifts first (this channel has good warmups for those) and then go straight into bench, as your entire posterior chain will be more than warmed up. but i wouldn’t do all 3 in the same session if you want to get the most out of each exercise.
You would have have to be smart with your planning. Squat and deadlift use almost the exact same muscles. For squat and deadlift you want your shoulders and back to be “tight” so pushing lots of blood there isn’t optimal. For the first warm up of your workout you’d wanna do whats lagging for you. Thing like hamstring and low back builders are always good (reverse hypertensions, dumbbell good mornings and squats are good) then you wanna be smart with loading. Trying to hit 1RMs in everything has to be a planned occurrence maybe 1-4 times a year.
Then you’d need to move to your upper warm up and then you bench workout
I think this is obviously good advice but I have to skip work or college to complete this kind of a workout 🙂
Can anyone please explain to me the time management required for this ??
These Warmups seem a bit too advanced for most viewers. For a 40+ year old elite lifter who has been training for 10+ years, I can understand them having the baseline strength and work capacity to do 100 light reps per exercise and have the energy to do heavy sets. They also need to prepare their muscles much more.
For intermediate lifters, which I'm guessing are most of your viewers including me, that's too much for our work capacity, and our baseline strength would need 5lbs weights or lighter. And we're young enough to not need extensive prep.
This video is still great though. As always we can modify the warm up to suit our abilities. I do 25 reps instead of 100 (5x5) for some other videos or do Bodyweight only, or if it's a single limb I might do an easier version using both limbs.
how did you know it was my bench day
So first warm up exercise, 100 reps on left arm, 100 reps on right arm. Second exercise 100 reps and then third exercise 100 reps right arm, 100 reps left arm. So you gonna do 500 reps warmup before you even start your real workout...
That's muscle activation right there
The gym employees after you’ve been there for two hours: looks like you had a great workout!
Nah I’m just finishing my warm-ups. I had to reduce my job to part time in order to fit in my workouts with this new warm-up routine.
It takes less than 10-12 minutes 🤝🏻
That’s only if you have a significant imbalance. In other video Matt give amazing examples of how to attack different weaknesses. If you bench and have balance issues while benching or the bar shifting that’s when you’d do more work on the particular side.
@@blacksailsbarbell5247 12 minutes x 60 seconds is 720 seconds. So you are doing 500 reps in 720 seconds.
Im sorry but 4 sets of 20-25 reps as a warmup just for triceps activation? Pretty sure 1-2 sets would be enough...
I agree
Idk what to think. This guy (MW) is a decorated lifter and insanely strong. He must know something. But these warmups do seem ridiculous. So idk man.
@@youtubesucks8024 Yeah but he is not the only accomplished lifter, and others who were arguably more successfull did not do 500 reps as a warmup...
Ed Coan for example swears by slow 10 second repitions and a normal warmup, and he never injured himself.
I attended a bench seminar by Matt Wenning back in 2017, it was an incredible experience. The high volume warmup is intended for activation and conditioning for general physical preparedness (GPP). I barely made it through the warmup, which revealed how poor my fitness was at that point. Since then, I've incorporated the principles I learned from Wenning and seen tremendous progress. I wished I had learned it sooner since it optimizes performance and long-term health.
@@youtubesucks8024
Elite lifters need to really prime their muscles as they move a lot of weight. I personally also do much better after an extensive warm up session.
For most folks, just doing some push-ups will do.
This is the real deal. You cannot shoot a cannon out of a canoe - and that is a fact.
Matt=cool grandpa
Positive connotation^
300 reps to warm up??? Ridiculous.
Not ridiculous, maybe you’re just not dedicated to improving and being healthy. If you want to be encouraged to rush into your main lift and max out, you’re probably on the wrong RUclips page.
@@CankleCankle i think warm up depends drom person to person, dr. andy explained it very well in huberman's podcast, someone would need more time to warm up someone less
@@CankleCankle no he's right. I'd be OK doing 60-80 reps to warm up. But 300. Get thr fuck outa here.
@@TP-ot7lp right, but this method is more than just warming up, it’s building work capacity and conditioning. You will find that after weeks and months of implementing this method and then pulling it out, your strength on your main lift will increase. So, you’d do the “wenning warmup” for a period of time then pull it out for a peaking block.
Nah, i am just doing a few sets of light weight to get a mini pump and then hop right onto my working weight, these warm ups are way to time comsuming
No one hurts their elbow on bench press...and then there's me.
Seeing Matt wearing shoes instead of flipflops is so odd😅
Everytime i bench, even if its just the bar. Im left with alot of pain going down into myshoulder blade and into the side of my neck. Im also fatigued and brainfogged for days after.... IVe been working out for 13 years. Please help
that volume is too high, 4 sets of 20-25 reps on 3 different exercises... then you look at the clock and realize it's time to get to work and you never did a single bench press. Lesson learned, if you want to get a better bench, quit your job?
just do as much warmo up as you need to get yourself ready for work:)
If you’re serious about lifting you make time 👍
This is not a warm up but it would be a good workout for people who have never bench pressed before.
Fire from the gods
Bad link for matt wenning in description. Its @WenningStrength