Description

Prioritize safety and effectiveness with this comprehensive warm-up for your bench press workout, emphasizing chest and triceps. Start by gently mobilizing your shoulders and activating key muscles with light weights. Always do lighter weights/just the barbell before you begin your working sets. Gradually increase your weights until you get to your first working set. This targeted warm-up primes your body for the heavier lifts to come, reducing the risk of injury and ensuring optimal performance.

Bench Press:
Warm-up set: 12 reps with a light weight (make sure you keep warming up until
you’re ready for your first working set)

Working sets:

4 sets of 8-10 reps Increase the weight progressively, focusing on controlled movements and a full
range of motion.
Incline Dumbbell Press:

4 sets of 10-12 reps
Set the bench to a 30-45 degree incline for a different angle on your chest
muscles.

Close-Grip Bench Press:
3 sets of 10-12 reps
Narrow your grip to target the triceps more intensely.

Weighted Dips:
3 sets of 12-15 reps
Use a dip belt or a weighted vest for added resistance or you can use a machine.

Dumbbell Flyes:
3 sets of 12-15 reps
Keep a slight bend in your elbows and focus on the stretch at the bottom of the
movement.

Tricep Rope Pushdowns:
4 sets of 20 reps
Focus on squeezing the triceps at the bottom of each repetition.
Overhead Dumbbell Tricep Extension:
3 sets of 12-15 reps
Use a single dumbbell with both hands, lowering it behind your head and
extending it upward.

Tricep Dips (Bodyweight):
3 sets to failure
Finish off your triceps with bodyweight dips. If you need to, use an assisted dip
machine.