I'm DEFINITELY doing this from now on! I got hurt again doing bench and it seems to happen every few years. I pulled my pec pretty bad but thankfully didn't tear it. Literally the next day my Slingshot and Gangsta wraps came in 😩. Two questions for you: 1) What is the importance of doing biceps as part of your warm up for bench press? 2) When should someone wear the Slingshot and how often? I had been doing tons of incline work with no problems. I hadn't don't flat bench in about 4 months and decided to mix it up and put it back in and that's when I got hurt. Thanks for always putting out great info!
The absolute best bench warmup I've used, and came up with, is the following: Circuit - Face Pulls - 12 reps Med Ball Slam - 5 reps Band Pushdowns - 12 reps *repeat for 3-5 rounds. Aim to be fresh and motivated, not fatigued, obviously. Then warm up on the bench starting with the bar. This really get the shoulders and elbows really warmed up, and the med ball slams act as an explosive primer. Slam the med ball as hard as possible. See if it works for you!
thank you so much for this. I don't know how I never subscribed to yyour channel but you have it now. Love your videos, keep up the awesome content man!
I love paying bills in the gym on a daily. These are very excellent tips, and warmups. I use sling now, and wow 365 is a breeze, but withought it, damn it hurts.
Smelly, could you please do a dead lift progression video? I was also wondering what is a good frequency schedule for bench, squat and dead lift for a beginner to power lifting?
Bench 2-3 times a week, squat 2-3 times a week, deadlift 1-2 times a week if you're a beginner. It's important that you prioritize good form and technique now so that you won't have those kinds of issues down the road. You could have one day be a light/bodybuilding day, another be a strength day with reps in the 3-5 range and another be a power day where you keep the weight lighter and focus on form and explosiveness for sets of 1-3 reps. Good luck
Going to try this today. Always feel like an idiot warming up for bench. what works for squat and deadlift doesn't seem to work with bench. I never feel warmed up and the 1st set's always the hardest.
Hi Marc :) maybe you could Do a video about elbow tucking and make a more In depth explanation about how Much is too Much and the opposite how Much is too little , what cues Insures propper elbow tucking or is it a matter of where you touch on the chest etc that makes for propper elbow positioning i dont know if its a relevant topic but i personally have trouble ubserstanding it properly and maybe others have too. Keep up the anazing good work :)
@Mike: Regarding "The easiest thing you can do is work backwards.", what you're auto-regulating it and you really don't know what you're going to lift, how do you work backwards then?
What do you think about warming up to a single at a higher weight than your first work set (to prepare the CNS)? For example when I train bench press I warm up to a single at 110 kg and they I'm ready to begin my working sets at 102 kg. I do more bodybuilding style workout.
I'm a newish powerlifter and am looking to compete within the next 12-18 months. At the moment I'm working alone with no coach so I use TH-cam and Google to do a ton of research and to get advice. I do not use steroids and never plan to. I don't have issues with those that do, I've just made the decision to stay drug free. As I navigate the interwebs looking for advice, should I try and stick to trainers who are also drug free? If a lifter who uses steroids has a technique or method that works for them, how will that translate to a lifter who doesn't use? Again this isn't a knock against those who use.
the camera guy zooming in constantly when I was trying to see the whiteboard wasnt the best idea. besides that good info v v v helpful mucho gracias senior
I found the information useful and I'm sure it's even more useful for guys and gals that start putting up serious weights. For the record, I enjoy CWS's videos, even with the obnoxious whiteboard.
ya know I got it and it was funny from start to finish but I still feel I got something out of it. I make huge jumps because I'm impatient and I will tone it back. Road to 500 is bumpy. thanks again, man.
What does one need to do to train at super training gym the strongest gym in the west? I feel like just being in that atmosphere my bench would go up 50 pounds
Since im going to India to get my certificate of hatha yoga, i just want to point out the lack of flexability seen at 6:23 : regular arm circles strait from the 60´s wrecking smelly. - alot of tightness going on since his head is rockin wiv his arms. Got thies from Mr . T
You are correct. Sometimes tightness actually creates the best performance for a certain sport, such as powerlifting. Throughout my practise i developed alot of flexibity, but with that I simply cannot find my positions in deadlift or squat any more. So yes, sometimes being to flexibile will decrease your performance in some arts. That being said, some flexability will allow you to position properly. Being able to open your hips will allow for a better pivit in sumo-deadlift, wich eventually does make you stronger. I guess its about balance.
undulate your period...ization, 3 sips turpentine, sacrifice a goat, marry a stripper, then reverse incline squat. By the time you complete that you'll be hot as shit.
You should put a sauna in your gym. I sit in it and stretch before working out. Get a little sweat going your entire body will be loose and ready to go.
+tylerdevloo no way. I sit in there for 5 min before and 20 after. I'm ridiculously flexible and strong as shit. The before is equal to walking on a treadmill for a few minutes. My heart rate gets to 120 and I'm ready to go.
+john farrell you have many toxins in your body from the things you drink and eat. When you sweat you get rid of those toxins. Sitting in a sauna is good for your skin. People that look bloated don't sweat enough.
Hahaha I was rolling when you started writing up a play 😂😂
'By looking at my bank account, bitch!'
Took me years working all this out. Wish I found this video sooner. Thanks Mark
Great content , I've found that when I warm up properly I usually have a great session
Keep doing ya thang Mark! Never been so amped to get stronger!
I learned so much more than just how to warm up for my bench press. thanks smelly.
Appreciate you throwing in the warmup diagram at the end for us weaker kids. Great video, will implement the play into next training session too.
You and Alan Thrall both with bench videos hell yeah !!! Can't wait to get off of work 24 hour fitness across the street
How's it going with your insuline? I watched your latest video, you might want to do a video about how you eat and what? :)
But Alan thrall can't bench for shit so why trust him
How much does he bench?
streets buchanon are
Precious knowledge being imparted for free AGAIN by Mark Bell. Thanks for taking the time to help me with my passion for lifting. J.
smelly, thats a 4-3 defense my man lol good shit
Ayyy haha
No kidding huh! Ha
I'm DEFINITELY doing this from now on! I got hurt again doing bench and it seems to happen every few years. I pulled my pec pretty bad but thankfully didn't tear it. Literally the next day my Slingshot and Gangsta wraps came in 😩.
Two questions for you:
1) What is the importance of doing biceps as part of your warm up for bench press?
2) When should someone wear the Slingshot and how often? I had been doing tons of incline work with no problems. I hadn't don't flat bench in about 4 months and decided to mix it up and put it back in and that's when I got hurt.
Thanks for always putting out great info!
love that intro song!!!!!
"Learned how to spelled that yesterday, by the way... By looking at my bank account, Bitach!" -Mark Bell, 2016 on "million"
Stopped watching for ten seconds and looked back at a football strategy...
The absolute best bench warmup I've used, and came up with, is the following:
Circuit -
Face Pulls - 12 reps
Med Ball Slam - 5 reps
Band Pushdowns - 12 reps
*repeat for 3-5 rounds. Aim to be fresh and motivated, not fatigued, obviously.
Then warm up on the bench starting with the bar.
This really get the shoulders and elbows really warmed up, and the med ball slams act as an explosive primer. Slam the med ball as hard as possible. See if it works for you!
Informative.
Many thanks to the peoples coach Mark Bell!
would love a warm up to squat/deadlift too! and rehab/recovery advice
best football play I've EVER saw. Vince Lombardi with the marker board over here
I love your videos, especially the long ones
One of the best vids yet. thanks
Very informative, as always. Would love to see more of these!!!
You know you've been watching too much supertraining when you already know these from just seeing them do it in raw footage videos. lmao.
Too much is a self limiting belief.
Panda...panda...panda panda panda panda. I got broads...
for the 300lbs bench x3 I doBar x15 , 135x10 , 185x6, 225x3, 255x2, 285x1, 300x3
thank you so much for this. I don't know how I never subscribed to yyour channel but you have it now. Love your videos, keep up the awesome content man!
Professor Smelly Bell teach us the ways good sir.
Thank you for this. Testing 1 rep max on bench press tomorrow.
Very useful vid glad you put something like this out, important stuff for people new to the sport. Keep up the good work!!
This was very helpful a deadlift video in the future would be awesome
"...and if it does, we'll be able to win" 😂😂
I love paying bills in the gym on a daily. These are very excellent tips, and warmups. I use sling now, and wow 365 is a breeze, but withought it, damn it hurts.
I loved it when your films started with THE INTRO, really miss it now... Mark, get back to that awesome INTRO!!!
Great info Mark, thanks
If you are doing Paused Benching should you pause on the warm-ups or save energy by doing touch & go on the first few warm-up sets?
Pretty sure we should always be on page 42. It's the page with the ultimate answer on it.
Thanks for the lesson, appreciate it!
great video mark
The football tangent was hilarious
My shoulders sound like rice krispies during arm circles
I like these videos that really dumb it down and go into the little details about everything
Thank you I tried this the same day I saw this video it works
Smelly, could you please do a dead lift progression video? I was also wondering what is a good frequency schedule for bench, squat and dead lift for a beginner to power lifting?
Bench 2-3 times a week, squat 2-3 times a week, deadlift 1-2 times a week if you're a beginner. It's important that you prioritize good form and technique now so that you won't have those kinds of issues down the road. You could have one day be a light/bodybuilding day, another be a strength day with reps in the 3-5 range and another be a power day where you keep the weight lighter and focus on form and explosiveness for sets of 1-3 reps. Good luck
squat and dead lift video buddy? Thanks for the awesome content
Going to try this today. Always feel like an idiot warming up for bench. what works for squat and deadlift doesn't seem to work with bench. I never feel warmed up and the 1st set's always the hardest.
Hi Marc :) maybe you could Do a video about elbow tucking and make a more In depth explanation about how Much is too Much and the opposite how Much is too little , what cues Insures propper elbow tucking or is it a matter of where you touch on the chest etc that makes for propper elbow positioning i dont know if its a relevant topic but i personally have trouble ubserstanding it properly and maybe others have too. Keep up the anazing good work :)
@Mike: Regarding "The easiest thing you can do is work backwards.", what you're auto-regulating it and you really don't know what you're going to lift, how do you work backwards then?
What do you think about warming up to a single at a higher weight than your first work set (to prepare the CNS)? For example when I train bench press I warm up to a single at 110 kg and they I'm ready to begin my working sets at 102 kg. I do more bodybuilding style workout.
How about training around an injury? I've got a torn labrum in my right shoulder.
football tangent made my day
When he starts drawing up a play I died!! 😂😂😂😂😂😂 Lol!!!
you make my program thanks bro . yep i still weak
I'm a newish powerlifter and am looking to compete within the next 12-18 months.
At the moment I'm working alone with no coach so I use TH-cam and Google to do a ton of research and to get advice.
I do not use steroids and never plan to. I don't have issues with those that do, I've just made the decision to stay drug free. As I navigate the interwebs looking for advice, should I try and stick to trainers who are also drug free? If a lifter who uses steroids has a technique or method that works for them, how will that translate to a lifter who doesn't use?
Again this isn't a knock against those who use.
Nice going more warmup on squad and deadlift as well? nice stuff smelly!!
Is the music for the intro available for download or something? Think it's mad good for getting zoned in
the camera guy zooming in constantly when I was trying to see the whiteboard wasnt the best idea. besides that good info v v v helpful mucho gracias senior
is there going to be a squat version of this?
Any certain amount of time between each warmup set on the bench?
What I learned from this video:
6=3
How much time should I rest in between sets with this warm up? Thanks...
whats the rest time in between sets on warm up and working sets
How long should you rest between warm up sets?
How long you resting between sets.
page 43 in my book is talking about deadlifts, did I buy the wrong version?
Does the second warmup translate to the other main lifts as well? :)
How much of this was intended to give Chad Wesley Smith a hard time?
All of it
+supertraining06 was this a actual guide to warm up or are you trolling someone special?
I found the information useful and I'm sure it's even more useful for guys and gals that start putting up serious weights. For the record, I enjoy CWS's videos, even with the obnoxious whiteboard.
Why obnoxious?
ya know I got it and it was funny from start to finish but I still feel I got something out of it. I make huge jumps because I'm impatient and I will tone it back. Road to 500 is bumpy. thanks again, man.
Mark: What are the percentages on those jumps?
I was really paying attention up to the point where he drew the football layout and then I got lost. Mark, your a nut, a great coach but a nut. Lol
can u do a warm up video for squats. please
What does one need to do to train at super training gym the strongest gym in the west? I feel like just being in that atmosphere my bench would go up 50 pounds
Be famous and you'll be invited
Send an email to mike or supertraining.
you gotta be a competing powerlifter first of all
+sYthyy do u compete?
jon kramer nah, but the gym is only open for powerlifters
I walk or bicycle to the gym so I'm already pretty warm
stack the safeties and get that INT
Really enjoy these types of videos! Keep up the good work :) and get in front of the white board more!
Ya I'm bad for hitting high reps on warm up
No more though thx 👍🏻
when deadlifting, when u say keep lats tight does that have to mean pull your shoulder blades back?
no
the video was for bench not deadlift
Does it annoy anyone else that he didn't capitalize the "r " in " warm"
asking for a friend
the bank account bitch really got me man !!
People's coach !
Since im going to India to get my certificate of hatha yoga, i just want to point out the lack of flexability seen at 6:23 : regular arm circles strait from the 60´s wrecking smelly.
- alot of tightness going on since his head is rockin wiv his arms.
Got thies from Mr . T
Lol this is weightlifting not yoga, you cant be loose, plus mark has really bad shoulder mobility hes said it before
You are correct. Sometimes tightness actually creates the best performance for a certain sport, such as powerlifting. Throughout my practise i developed alot of flexibity, but with that I simply cannot find my positions in deadlift or squat any more. So yes, sometimes being to flexibile will decrease your performance in some arts.
That being said, some flexability will allow you to position properly. Being able to open your hips will allow for a better pivit in sumo-deadlift, wich eventually does make you stronger. I guess its about balance.
*****
I thank you Anthony Dowds!
Will this be your first time in India? And which city are you coming to get certified?
whats the rest time. thanks for your time
What music do they use?
man with all these numbers u have to be a rocket engineer to lift
you should have showed a warm up for a 275 bench for those of us who havent broke 300 yet?
Smelly said a 3-4 but drew a 4-3 defense lol
Was thinking this 😂
yep
A dyslexic man walks into a bra.
Yup, you talk a lot you will make mistakes!
+supertraining06 wat
love this guy lol
What the best rest time between sets
mark when are you going to fly to Texas to collab and buy me dinner
Mark what's up buddy!
intro song?
I laughed so hard at 7:12 😂😂😂😂
but professor the dog ate my homework I swear
U forgot the kush joint lol
wheres silent mike?
but what if my bench is 175 how i warm up
undulate your period...ization, 3 sips turpentine, sacrifice a goat, marry a stripper, then reverse incline squat. By the time you complete that you'll be hot as shit.
bulldogvillan so just fuck a goat, squat on the yes word and bleed?
nose to nose ya toes is in it, toes to toes ya nose is in it.
what weight do we warm with again? lol
Great video, smelly!
4:00 why are you breathing heavy? lol
Vegeta Blunt us big men gotta take in more air haha
If that is Smelly's wife behind the camera when he goes of on a tangent can you just slap him.
BICEPTS
5:28 haha
oooh "warm" That's why all the whiskey :D, +supertraining06
You should put a sauna in your gym. I sit in it and stretch before working out. Get a little sweat going your entire body will be loose and ready to go.
Sit in it when your done and get all the toxins out. I read a article that the heat after you workout increases strength gains.
That sounds horrible
+tylerdevloo no way. I sit in there for 5 min before and 20 after. I'm ridiculously flexible and strong as shit. The before is equal to walking on a treadmill for a few minutes. My heart rate gets to 120 and I'm ready to go.
What toxins lol
+john farrell you have many toxins in your body from the things you drink and eat. When you sweat you get rid of those toxins. Sitting in a sauna is good for your skin. People that look bloated don't sweat enough.
Thats a bit too much warm up thatt you get weaker on bench