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I will definitely look into it. Day Three Bench Press – 5/3/1. Warm Up It should be obvious that we need to warm up before lifting a heavy weight but if you did not know this, please warm up before you lift! The Bench Press has a bad reputation for causing shoulder pain and even injury.

1. The bench press involves the whole body but its main purpose is to build up the chest and to increase power and strength in the upper body. There are multiple reasons for this, but the most common one is that people allow their elbows to flare out. One of the most essential steps to grow chest is the warm-up. He earned his BS from Central CT State University and holds certification as a personal trainer with the American Council on Exercise. Squat – 5 sets of 10 reps. Abs – 5 sets.



Your chest muscles do the main lifting for the pecs workouts, so they need to be well prepared and limber. Bench Press – 5 sets of 10 reps. Lat work – 5 sets of 10 reps. Day Four Squat – 5/3/1. I had a elbow and shoulder injury because of football and I became an expert on warming up the shoulders before lifting. Sorry if this is not as detailed as it could be, but if you have any further questions please PM me. My shoulder has always hurt on bench since I strained it when I was a newbie doing dumbbell bench far to heavy. Here is a pre-bench press warm-up sequence I like to do with my athletes to help them bench press better.. Benching the right way and pressing as much weight as you can safely is all about position.. More specifically position of the feet, hips, chest, shoulders and upper back – yes, the bench is a full body lift. 9 Ways to Increase Your Bench Press 80 Pounds in 32 Days. Pick up the girlie weights for a few sets once a week so you'll experience a bench press blastoff instead of a bench press blowout. About The Author: Mike Westerdal is the President of Critical Bench, Inc. I'm doing 5x5 atm and am only up to 55kgs on bench, but when I finished my set yesterday I felt a pain in my shoulder for a while (it's fine today), so I know when I start going heavy again, sh!t is going to snap.. Than warm with just bar and work your way up slowly to get a good warm up. Some of you guys have mentioned I should take a break from cutting for a few weeks to a month and reverse diet to find my new maintenance.
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