i warm up for 15 minutes before bench pressing

[Nether Animal]

I was fully warmed up arould 3 weeks ago and now I can`t even raise my left arm.

I`m seriously thinking of quitting this shit!!   

Are you still doing to do one last show, or is that off the table?

[Julio Ceasar]

i see a lot of guys start with one plate on each side for maybe 10 reps, then go right to two plates and maybe do 6 reps. i could never figure that out. and now as I'm much older,(almost 60),i still can't figure it out.
i always start off with 135 for 10 reps, for 4 sets. this get a little blood into my chest, starts to get my triceps warm, and just gets me in the mind set to lift heavy. then i put on a 25 pound plate and do 3 sets of 6 reps.
the weight is still easy, but I'm getting more blood into my chest, starting to get my mind into the workout. next i put on two plates, and do three sets of 6 reps. the weight is still pretty easy.
by now, I'm pretty much in a full sweat, totally pumped up, mind is ready, back is warmed up so i can flare my back as i lift.

i then, and only then, go into my 3 heavy sets of either bench or incline presses. then i always finish with 4 sets of 6 reps paused reps, with a lower weight.

i have warmed up like this for over 20 years. and it works. i have never had any chest injuries, triceps injuries, nothing.
(i did injury my right shoulder, trying like a idiot to kick up the 100s for seated dumbbell presses. bad idea. took 6 months and a cortisone shot to get back to normal)

just my two cents on warming up for a older lifter, or a younger lifter who likes to bench, but doesn't  want to get injured.

my young training partner now warms up like this. i told him that when i croak, for him to tell the youngsters a old fucker told him to warm up like this. it prevents injuries.

The better u get a something the more time u need to warm up. People usually dont understand this bcz they never get great at something. How long do u think a world class weightliufter warm up? Or powerlifter sprinter, swimmer, cyclist...etc etc..They all start 1 houer out...its not about your age, its about your ability to perform.

[8 INCH not biceps]

I have never warmed up, trained without a break for 19 years now and never have been injured or anything.

I can't understand why people warm up at all.   

Do me a favor dont tell anybody that you trained for 19 years especially newbies they will think bodybuilding is a waste of time and we dont want to discourage people

[#1GymRat]

everybody difference. some get warm fast. if you live in warm place to, can help

Do me a favor dont tell anybody that you trained for 19 years especially newbies they will think bodybuilding is a waste of time and we dont want to discourage people

[wes]

Are you still doing to do one last show, or is that off the table?

Too late for it now bud.........started to look really good and then the shoulder goes!   

[bigmc]

Too late for it now bud.........started to look really good and then the shoulder goes!   

time for some yoga

[FREAKgeek]

I have never warmed up, trained without a break for 19 years now and never have been injured or anything.

I can't understand why people warm up at all.  

You're telling me you can load a max weight bp, squat or dl first thing in the morning, or whenever, with no issues at all. You're pretty much outing yourself that you even lift anything heavy.

[Erik C]

Never exercise a cold muscle. That goes double for tendons. Here in the Northern Hemisphere, as Autumn is getting colder, it is biceps tendon tear time. Not only in the gym, but at work too.

I know 3 guys who tore their biceps tendons at work. Two were auto mechanics, and one was a cabinet maker. All of them went into their cold workplace shops, and didn't put on the heat, nor warm up their muscles, just went right to work, and with surprisingly little effort, succeeded in tearing their biceps tendons. All of them in early November!

Warm ups are literally for increasing muscle and tendon temperature.
Don't do it, at your own risk.

[ratherbebig]

whatabout eating lots of spicy food before benching and wearing a really warm sweater 

15 minutes is more than my whole program

[T-REX007]

Everybody has their way of doing things , especially bench pressing.

I did my benching today - warm ups not too crazy, but enough- 135 x 10, 225 x 10, 315 x 3, 405 x 1 -( long pause), 225 x 25, 20, 15, 10 - all done in under 20 mins

I am also 50 yrs. old, relatively lean 212 lbs.,

Been working in swiss bar a lot more the last few years - helps save the shoulders

Elbows are what are getting to me lately, too many years of doing skull crushers non- stop  I think

[doggler]

i see a lot of guys start with one plate on each side for maybe 10 reps, then go right to two plates and maybe do 6 reps. i could never figure that out. and now as I'm much older,(almost 60),i still can't figure it out.
i always start off with 135 for 10 reps, for 4 sets. this get a little blood into my chest, starts to get my triceps warm, and just gets me in

Damn, old man. Only 135

[doggler]

I have never warmed up, trained without a break for 19 years now and never have been injured or anything.

I can't understand why people warm up at all.   

That's the reason you are bald now.

[The True Adonis]

That's the reason you are bald now.