Anton YefanovWhat each bench warm-up set is for
Set up for every warm-up exactly as you will for the work: shoulder blades pulled back, feet planted, grip in the same place. The empty bar is for the bar path and the touch point. The middle sets build leg drive and a tight upper back, and the last one is for feeling a weight close to your work set in your hands.
Smaller loads, smaller jumps
A bench press is lighter than a squat, so the same ramp lands on smaller weights and rounding matters more. Leave the 1.25 kg or 2.5 lb plates switched on so each set stays close to its percentage. If you bench after squatting, your body is already warm and a shorter ramp of three or four sets is usually enough.
Bench press warm-up examples
Worked ramps at common weights, with work sets of 5, a standard bar and a full set of plates.
| Set | Weight | Reps | Each side |
|---|---|---|---|
| Bar | 20 kg | 8 | Bar only |
| W1 | 40 kg | 5 | 10 |
| W2 | 55 kg | 4 | 15 + 2.5 |
| W3 | 70 kg | 3 | 25 |
| W4 | 85 kg | 2 | 25 + 5 + 2.5 |
| Work | 100 kg | 5 | 25 + 15 |
| Set | Weight | Reps | Each side |
|---|---|---|---|
| Bar | 45 lb | 8 | Bar only |
| W1 | 90 lb | 5 | 10 + 10 + 2.5 |
| W2 | 125 lb | 4 | 35 + 5 |
| W3 | 155 lb | 3 | 45 + 10 |
| W4 | 190 lb | 2 | 45 + 25 + 2.5 |
| Work | 225 lb | 5 | 45 + 45 |
How the warm-up ramp is built
Every ramp starts with the empty bar, climbs in jumps that get smaller as the weight gets closer to your work set, and cuts the reps on the way up. The light sets are for moving well. The heavy ones are for feeling the load. None of them should tire you out, which is why the last warm-up is never more than a couple of reps.
These are the exact percentages of your working weight the calculator uses for work sets. Pick a set count above, or leave it on Auto.
| Warm-up sets | Ramp |
|---|---|
| 2 | Bar × 8, 60% × 5 |
| 3 | Bar × 8, 50% × 5, 75% × 3 |
| 4 | Bar × 8, 45% × 5, 65% × 3, 85% × 2 |
| 5 | Bar × 8, 40% × 5, 55% × 4, 70% × 3, 85% × 2 |
| 6 | Bar × 8, 40% × 5, 50% × 5, 60% × 3, 70% × 2, 85% × 1 |
Percentages are of your working weight, not your max. The percentage shown beside each set in the calculator is what is actually on the bar after rounding, so it can sit a point or two either side of the table.
Warm-up calculators for other lifts
Overhead Press Warm-Up Calculator
Warm-up calculator for any lift
Frequently asked questions
How should I warm up for bench press?
Do a set of 8 with the empty bar, then about 45%, 65% and 85% of your working weight for 5, 3 and 2 reps. For an 80 kg bench that is 20, 35, 52.5 and 67.5 kg, rounded to the plates you have.
How many warm-up sets for bench press?
Three to five for most lifters. A 60 kg bench is three times the bar and needs four sets counting the bar. A 140 kg bench needs six.
Do I need a spotter for bench warm-ups?
Not for the light sets. Use one, or safety arms, for the last warm-up before a heavy single, since it is close enough to your max to stall.