Things You'll Need:
- Weightlifting belt
- Partner/spotter
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Step 1
Perform light warm up set. One or two very light sets of about 15 repetitions (one complete movement of an exercise) should be performed before stretching. The muscles should be warmed up in this manner before stretching to prevent injuries.
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Step 2
Stretch your chest. Stretching your chest is necessary to prevent injury and increase your range of motion. To stretch your chest, hold one arm outstretched to your side, grab an immovable object in your hand and turn your opposite shoulder slowly away until you feel the stretch across your chest. Hold for about 30 seconds and then repeat with the other side.
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Step 3
Stretch your shoulders. To stretch your shoulders, grab your left elbow with your right hand and pull your left arm slowly across your chest until you feel the stretch in your left shoulder. Hold for about 30 seconds and then repeat with your right shoulder.
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Step 4
Stretch your triceps. Your triceps are the muscles that run along the back of your upper arms. To stretch the triceps, raise your left arm above your head, bend your elbow allowing your left hand to touch the back of your neck. Grab your left elbow with your right hand and slowly pull your upper arm behind your head until you feel the pull in your triceps. Hold for about 30 seconds and then repeat with the other arm.
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Step 5
Gradually increase your weight. After stretching you are ready to begin bench presses, but you still do not want to jump into the heavy weights. With each set of repititions, slowly add weight until you get to the heaviest weight that you want to use. This allows the muscles to become used to the heavier weights and continues the process of warming up your upper body.
