Do THIS Warmup for the BIGGEST BENCH PRESS OF YOUR LIFE

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Күн бұрын

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@ericbugenhagenOfficial 3 ай бұрын

Sprinkle these doozies in between your sets and I’ll bet my bottom dollar that your bench is gonna feel much more locked in… Ys, Ts, Ws, isometric holds Fat gripz west side cleans (Cuban rotations) Fat gripz Supinated lateral raise and neutral or supinated grip front raises Fat gripz stir pot and chicken wings Hammer grip wrist curls Reverse wrist curls Zottman curl Seated barbell curl NOT SAYING THIS IS THE PERFECT RECIPE…but it is a very comprehensive warmup that’ll ensure you don’t have little aches and pains during your big boy sets

@Bling92 3 ай бұрын

I used AI to help blend your warm-up routine with mine. I'd love to hear what you think of this Eric? Bench Press Warm-Up (10-15 minutes) 1. Arm Circles (30 seconds each direction) Loosen up shoulders with forward and backward arm circles to prepare for pressing movements. 2. Band Pull-Aparts (2 sets of 10-12 reps) Focus on shoulder blade retraction and activation of the upper back. 3. ITYs (Isometric Holds) (1 set of 8-10 reps per position with 3-second holds) Perform Ys, Ts, and Ws, focusing on shoulder activation. Isometric holds at the top of each movement will enhance stability without taking too much time. 4. Deadbugs (2 sets of 6-8 reps per side) Activate the core for better stability during your bench press. 5. Birddogs (2 sets of 6-8 reps per side) Similar to deadbugs, this strengthens the core and improves spinal stability. 6. Fat Gripz West Side Cleans (Cuban Rotations) (2 sets of 8-10 reps) Add this movement to activate the rotator cuff and improve shoulder mobility. 7. Hammer Grip Wrist Curls / Reverse Wrist Curls / Zottman Curls (2 sets of 6-8 reps each) Alternate between these exercises to target wrist stability and forearm strength. 8. Fat Gripz Stir Pot (1 set of 6-8 reps) This variation of planks adds core stabilization, helping you stay tight during your lifts. 9. Thoracic Spine Extensions (Foam Roller) (1-2 minutes) Roll out your thoracic spine for improved shoulder mobility and pressing mechanics. Optional for Extra Time: Fat Gripz Supinated Lateral Raise or Neutral Grip Front Raise (1-2 sets of 8-10 reps) If time allows, add a couple of sets to target shoulder stability further. This revised warm-up routine should hit the most important movements for shoulder, core, and upper back activation, ensuring you're fully prepared for bench pressing within 10-15 minutes. You can adjust the sets or reps slightly if you're running short on time but try to keep the key movements in rotation.

@s4n714g000 3 ай бұрын

Eric I always hang from a bar for a few seconds before doing anything that involves shoulder/arms. I find it really helps decompress my shoulders and I get a little more mobility.

@turnstilesai 3 ай бұрын

I love this remix of your shoulder complex as part of an integrated warm up. I've been using your previous program as an accessory for shoulders and have had A LOT less pain in compromised positions. Thanks for horsing knowledge brother!

@maxJnrPille 3 ай бұрын

Thanks Eric. I do similar forearm warm up because I get pain in my wrists

@jdub2593 3 ай бұрын

I’ve been trying to get back into working out since beating cancer, thank you Sticky Ricky for your motivational videos and wise words of girth

@ericbugenhagenOfficial 3 ай бұрын

Power to ya brother, congratulations!

@jujuthehoms5482 3 ай бұрын

Let’s fucking go!

@jackreacher2095 3 ай бұрын

@@jdub2593 you are already stronger than Hafthor Bjornson bro . Nothing in the gym could ever come anywhere close to what you have already beaten ❤️

@Bling92 3 ай бұрын

💪💪 keep going brother

@GMurph2336 3 ай бұрын

I’m in the same boat, just finished chemo in August and getting back on the horse has been tough!

@purplejerry1 3 ай бұрын

all i see is 5 plates for one and a scientifically optimal heavy overloaded eccentric truly one of the science based lifters of our generation 🤩

@SouthAlphaSigma_ 3 ай бұрын

😂😂😂

@CankleCankle 3 ай бұрын

Momma laughing at the failed rep was such a delight

@shadowblack10 3 ай бұрын

💀

@Urameshi-III 3 ай бұрын

This knowledge is CRUCIAL

@bronzesoul 3 ай бұрын

SENSEI STICK!!! Thank you for all the golden tidbits.. my muscles are pure gold now!!!

@lucasgraeff5391 3 ай бұрын

its weirdly motivational realizing that someone more advanced than me has to deal with the same problems I have while lifting. Shows how important problem solving is in this endeavor

@silatguy 3 ай бұрын

I think that's the fun part-strategy, planning, visualizing, problemsolving, mind training. It's like training to beat the enemy.

@lucasgraeff5391 3 ай бұрын

@@silatguy edit: I've just seen your profile and holy shit yeahh nice analogy man, that's it. have you ever seen the ivan dude doing squats everyday for it seems like decades? he is basically registering all his training history, ideas, conclusions. it's so great that we have means of sharing information between each other too

@silatguy 3 ай бұрын

@lucasgraeff5391 yeah I watch him. I think he's like 4 years in

@Ryan-wx1bi 3 ай бұрын

Im one year sober from recovery of being a pencil neck lifter. The amount of strength and girth i have added compared to when i cared too much about form and controlling the weight slowly.. is crazy. Im excited to finally horse massive loads in the next couple years

@Gigahertzzz 3 ай бұрын

GOLDEN TIDBIT 💯‼️

@rf95-n9s 3 ай бұрын

I’ve really been struggling with wrist tendinitis for months. Been benching relatively heavy for years, and then all of a sudden started running into issues. I finally listened to my body, laid off of most of my dedicated arm exercises for a bit to heal up, and then modified my grip slightly on the bench and it seems to be more in line. I also started using Captains of Crush grippers in between sets to get my hands and forearms warmed up, and that seems to really be helping. I’m going to try using the fat grips on my next workout like you showed to see if that helps even more. Thanks for the new juicy tidbits here! I downloaded this video to make sure I have it with me for my next cheer day! 👍👍👍 I should mention, I’ve been stuck in the 300lb range for a long time and I really want to get bench into the 400’s. I’m thinking more forearm and tricep work might be the key (already been working lats a lot), but we’ll see. Getting rid of the tendinitis will hopefully let me finally get back on track!

@brianmyers4195 3 ай бұрын

Totally off topic but the video you did on MVW vs Jeff Nippard really got me wanting some spicey wrestling vids. Possibly a tutorial where you toss the dummy around for a bit??

@MrYoufrube 3 ай бұрын

Yeah some basic tips would be quite good

@ericbugenhagenOfficial 3 ай бұрын

The funny is a terrible partner lol. I need a real human for that. If there’s enough interest, I’ll find a way

@Ash-os7fc 3 ай бұрын

Perfect time to make amends with Mr Nipples and teach him a thing or two about wrestling

@bragiodinsen4604 3 ай бұрын

@@ericbugenhagenOfficial co-lab with jeff nippard?

@joegaming2583 3 ай бұрын

Yess

@skfellow 3 ай бұрын

AweAwe, yeah It's hard to find people who get into working out and aren't afraid to get loud while training and understand the benefits of how it really does help you get stronger and push through heavier weights, I get pretty annoyed that people don't understand this and men sure look at me interesting but I absolutely see the way it enhances the energy and atmosphere around me while I'm training when I'm using my gusto and putting a lot of energy exertion into my sessions, it really does make a difference, we as humans run on electric currents ourselves so loud music, fast music, using your vocals and breathing and being audible actually does make a difference, that's why in meditation they use their voices and breath audible as well! I love that you preach on this topic because I hate when people frown or shame on me for being myself and being a passionate person about my training!

@joshcostello5278 3 ай бұрын

Your split is the most elusive thing on the internet. I can’t for the life of me find a shred of what your split looks like or ever looked like.

@overtone55 3 ай бұрын

I know he did the classic Arnold split like 1yr-6mo ago. I believe he mentioned in a video. Don't know what he's doing now.

@keilerschroeder9 3 ай бұрын

He has a podcast with Dave Tate where he talks about his training style. It doesn't really fit the traditional idea of splits from what I remember.

@mrkrabskraps7085 3 ай бұрын

He doesn’t have one. He has upper days where he upper lifts. And a lower day. He also said that he might squat 1 lower day, and than deadlift the next lower day. If you go back to his earlier videos he would only do squats for a week.

@shadowblack10 3 ай бұрын

He just does Upper Lower 6-7 a week like a horse

@WarriorFromV4LH4LL4 3 ай бұрын

From what I could gather on his Dave Tate podcast and psycho pharma channel videoes, his current split is alternating upperbody and lowerbody. Maxing out on a squat or deadlift variation on lower days. Maxing on a benchpress or OHP variation on upper days. When he feels like he needs a rest day he does a pure isolation day with arms, flyes, laterals and stuff like that.

@BigG627 3 ай бұрын

I’m 19 so I haven’t been watching you for a while but I love the content been going through alllll your videos, the information is so good mane. Even though I don’t get 99% of the jokes in the comments yet I love the community you got here man. Thanks for the inspiration

@thiagobp0159 3 ай бұрын

Same here,19, been doing his shoulder rotation stuff/ how I approach warm ups and the energy, been a literal game changer

@Ryan-wx1bi 3 ай бұрын

Just wait till you get to his old basement lifting vids.

@brsvideos8143 3 ай бұрын

You know a tidbit's good when Rick makes more than one video about it. Your old shoulder care videos are pure gold, too.

@jackreacher2095 3 ай бұрын

The sound of your wife's laughter is going to echo in your psychy the next time you are about to fail

@JuggoJuggo 2 ай бұрын

Eric married his supervillian.

@davidec.4021 2 ай бұрын

Lmaooo i love this community

@krkshnk 3 ай бұрын

Needed this vid! for the forearm been experiencing pain when pressing latley, all do all these thanks DR DENSITY 💪

@DingisDonger 3 ай бұрын

Kittttttttttayyyyy

@non_ifbb_bro 3 ай бұрын

the wife zoning out at 1:35 lmao

@kelleydenham559 3 ай бұрын

Finally started weightlifting 2 weeks ago after getting back into martial arts a few years back to build more strength. Already cleared 100lbs on squat and deadlift, and about to clear it on overhead press and bench. Salute to you for the serious motivation and keeping me from being slowed down by the pencilneck influencers.

@skfellow 3 ай бұрын

The details matter and make a huge difference especially for injury prevention and larger gains. And yessss love using time in-between sets wisely , I hate wasting time lol 👏👏👏

@aadipai 3 ай бұрын

These tips 100% work. Especially training your forearms to bench more weight!

@MPLifts1111 3 ай бұрын

12:15 😂😂😂 you guys are my favorite couple on the internet

@drewjdelaney 3 ай бұрын

This is awesome advice! I hurt my shoulder from benching because I never warmed up properly. Now that I'm healed up I'm adding in a bunch of Sticky Rick's moves.

@yootoober49 3 ай бұрын

Man these are good tips I never thought of. Cool that you're so analytic on all your stuff so you know what has helped.

@blackguardunlimeted 3 ай бұрын

I adore this type of content Eric ! keep it up !

@pb34r46 3 ай бұрын

Booogs, love your vids. Love it even more when you tone down the character a little and just educate

@endlessmars5735 2 ай бұрын

What momma said about not getting hurt, and then the cut directly after that made me chuckle.

@catedoge3206 3 ай бұрын

Going for something is always a success. Real shit.

@Andrea-wk5uy 3 ай бұрын

Dear Rick the Stick, thank you for saving my husband! I was getting concerned about his science based lifting. He talked about stretches and isolation, but I could see his traps atrophying before my eyes. He quit deadlifting despite my mocking him with my own horse cocking deadlifts. It was truly dire when I sent him your video about deadlifting and pencil necks, and he was immediately saved! I constantly smell garlic now, and truly horrifying noises constantly emerge from our basement. And of course, he's much bigger.

@DaDoubleDee 3 ай бұрын

Ever tried the rice bucket workout Eric? Fill up a bucket with rice then stick your hand and do some rotations and open and close the hand etc. ?? Lots of videos of ppl doing it and then exploding up their forearms for thick succulent grippers

@iijj 3 ай бұрын

He has, I just watched a live recording from his car when he talked about that

@timgrimstead4063 3 ай бұрын

Thank you for being my FRIEND!

@EthnHayabusa 3 ай бұрын

Radial Deviation is what you were doing for the wrist only hammer portion. Devon does that with a karate belt looped over the top of his knuckles. He calls it "rising".

@scottklein6743 3 ай бұрын

Saw the video with the I’s T’s and Y’s a while ago and have been doing it ever since. It’s a great warmup. Thanks stick!

@pessumpower 3 ай бұрын

I Always do small lifts before big lifts now, feeling Amazing. Always super greesy and warm for big lifts, session is over After fatiguing lifting, not to mention Always training arms/delt fresh maskes a huge difference and doesn't seem to affect compound performance too much.

@RoosterLite 3 ай бұрын

For the longest time I had no progress as a newbie because each session always “felt” so different and I thought I was stagnating/genetically pathetic lol… at 13-14 I started off with 135lbs or something like that as a max bench and 80% of that would feel too heavy for sets some days, but it was all because I never knew how to warm up I’d just chuck the weight on and try to rep it out with no sense of progression lol. I came back to lifting at like 20ish after lots of in and out and undedicated years - warming up made all the difference.

@owenvanbelzen8224 3 ай бұрын

Using suicide grip is crazy

@alithegreat7728 3 ай бұрын

EoS has thin bars so the suicide on it feels nice.

@bono448 3 ай бұрын

Personally i feel more stable with suicide grip for some reason

@brsvideos8143 3 ай бұрын

If you set your safeties up correctly you can deliberately drop the bar from full extension and not get hurt.

@RTH140 3 ай бұрын

Nothing can boost your confidence like the sound of your unseen wife’s laughter from somewhere behind you as you fail a rep 😮‍💨

@solidlightning6532 3 ай бұрын

Benching straight up the wazoo here fellas.

@siyes7405 3 ай бұрын

Been doing bodyweight jerks everyday for years but now I’m going to incorporate weighted jerks thanks to this video!

@sabertoothwallaby2937 3 ай бұрын

00:23 it's a mindset

@Redeadmon 3 ай бұрын

As someone who has dislocated their shoulder a couple times, prone handcuffs and Ys, Ws, Ts & Ms have been a gamechanger ever since I first saw your shoulder warm up vids back then. Along with the banded variations to switch it up.

@syedmuhammadumar9906 3 ай бұрын

Umer bhai watching you since you went to Katora Jheel in snow and love your videos, even talked to you on WhatsApp, you deserve a lot more followers

@ominosersudlander1488 3 ай бұрын

What an articulate horse 🐴

@Johnny-bm5yi 3 ай бұрын

Heard you Boogz! Brought my Campbell soup to the gym.

@hannoivory7556 3 ай бұрын

the sound quality is awesome!! :)

@davidec.4021 2 ай бұрын

appreciate ya buddy

@MattDinleone 3 ай бұрын

Ordered the rotund raspberry with the top chook shirt deal🔥🔥🔥

@jrnyc8868 3 ай бұрын

I got 315 for 2 the other day, it’s a PR. I never trained specifically for strength or anything I just spontaneously mustered the cajones.

@jmacmunn 3 ай бұрын

Use the tactics, Mama.

@maxpflughoeft6806 3 ай бұрын

kind of crazy, I've stumbled into my own shoulder exercises and warmups based on some of your earlier videos. I ended up doing basically the opposite of your isometric holds, using a light weight to stretch the front muscles in like a dumbell pullover to fly. doing it actively makes plenty sense too.

@BonytoBeastly 3 ай бұрын

Dude, if the second rep wasn't a failure, you should have done a third!

@93Beefcake 3 ай бұрын

thats the sort of content i subscribed for

@thebooper8988 3 ай бұрын

I also do a set of behind the neck press, like 15 reps, with just the bar before i sit down. Fires it all up

@GospelFire 3 ай бұрын

Mate you look great as you are don't get me wrong, but I'd truly love to see you natty again now that you're out of the WWE. There was something crazy about some of the heavy lifts you did when you also used to talk about being natty. I'll watch your vids either way, just dropping the thought into your subconscious

@JoNoP100 3 ай бұрын

I found doing a full body warm up to be very benefical on lifts. For bench i always do shoulder rotations forward backwards and then rotator cuff exercise with a 5lb plate or dumbbell and light warm up for my back, putting blood in your back muscles helps my bench feel good as your back is your base. And lastly hips leg swings make it all nice and lose for leg drive.

@StoneBone69 3 ай бұрын

Someone please compile a supercut of golden tidbits

@lennard7152 3 ай бұрын

Rick, the Y W T A iso hold's are great and have been a game changer for me as well but you should try spider crawls sometime. I got these from John Meadows (RIP) and these are phenomal for shoulder health, warming up and getting everything nice and juicy. 8 reps of spider crawls will absolutely ignite your shoulder just like the iso hold's do, try them out sometime dude.

@zachheal3253 3 ай бұрын

Anybody else notice the fella in the grey absolutely ego coping the lat pulldown? saw Rick benching five plates and needed to flail

@ExecutionSommaire 3 ай бұрын

Nah, it's become his GF was here. Saw a guy almost blow his back doing a 1RM on squat at the freaking end of his session, just to impress his mama

@shawnnguyen6113 3 ай бұрын

u da goat 🐐!

@AndronikosVII 3 ай бұрын

Back to lifting hard from over 3 months (kinda) out due to wrist injury, time to utilize the BUGEZ HORSEPOWER for the MENTAL GAINZ

@dlmjorge 3 ай бұрын

Plyo box safeties are a GOLDEN tidbit, in and of themselves

@joeyduberules 2 ай бұрын

your warm up is my workout.

@jotunngigantopithacus 3 ай бұрын

Yeah this is the ticket, cue scapula depression and shoulder retraction through the first set of movements, you can cue external shoulder rotation as well. When I had a nerve impingement in my shoulder this was the only warm up that would allow me to continue boxing and doing any kind of overhead or lateral pressing.

@jotunngigantopithacus 3 ай бұрын

specifically referring to the prone shoulder raises at the start

@CharlieBrownFlyingKiwi 3 ай бұрын

I love a couple sets of 20-30 rep behind the neck pulldowns as part of warmup for push day, apart from the fact that i feel it does wonders for my shoulder health it gets all those parts firing to lock you into that position you want to be in when benching. Works for me anyway, combined with the lightweight 4d shoulder warmups from all the golden tidbits throughout the years

@nonattylimits 3 ай бұрын

I did wrestling and ju jit su... If jeff had just 1 year if experience he would have had at least been able to get out of the way... Please do a tutorial on a single leg and double leg take down. Also will try this on my 225 for 12 this week.

@DG-mi7yf 3 ай бұрын

Frig sakes that was a solid video. Can’t wait to horse some heavy loads later after trying out this super science based warm up

@DrRRaza 3 ай бұрын

I've found supersetting with rows have helped alot

@Screwtoast2 3 ай бұрын

I’ve found the same with DB pullovers. Not really an option though when you’re pressing 4 plates and rowing 3 🤣🤣

@b-at8183 3 ай бұрын

keep posting i can see u being as big as sam sulek one day

@Learn_Listen_Love 3 ай бұрын

Marriage is tough Eric 12:22

@Jspore-ip5rk 3 ай бұрын

I started doing barbell rows and mild rotator cuff warm ups before benching. Works like a charm

@mpm165 3 ай бұрын

Love these tips. I've been doing the Lock 3 and that helps but I like the Y, I, T, & Ws. Got to try it next bench day. Wondering if doing some seal rows would help too

@azulsimmons1040 3 ай бұрын

Stick gonna be repping 500 soon. I gotta agree the forearms have to be built up for the heavy bench loads.

@UNKWNLQD 3 ай бұрын

Calling your wife out killed me 😂

@sToRmZzr123 3 ай бұрын

Myself and all my friends actually started referring to the banded Ys Ts and Ws exercise as “Boogz” going back years ago when you first talked about it haha

@grantgeronimo2767 3 ай бұрын

How about tips like these for squats? Thank u for the tidbits

@whitenozze 3 ай бұрын

Moma didn't wanna hear the truth xD "byeee"

@Terminxman 3 ай бұрын

I'm doing that warmup tomorrow, it totally makes sense

@benjaminmadariaga6841 3 ай бұрын

Rick de la Stick EPIC knowledge

@uoiuo 3 ай бұрын

Eric stay safe , those are some dangerous weights for bench to be going for 2 reps so close to failure , many youtubers have teared their pecs , you already have 5 plates bench , just do 405 for volume .

@noahrodriguez1372 3 ай бұрын

💪🏾💪🏾💪🏾🔥

@td1253 3 ай бұрын

You learn more in failure than you do when you succeed

@alexreal2499 3 ай бұрын

Top Chook dropping some golden nuggets

@GrimDarkJacques 3 ай бұрын

Eric ive been a fan for a long time, heard you talk about how its not the program that gets results. But do you follow any type of program brother im curious

@razvanarsenieioan7705 3 ай бұрын

Respect Eric Gym

@gnubbiersh647 3 ай бұрын

I feel silly crawling around on the bench like that like a turtle

@itbeWOLFLINGS 3 ай бұрын

Using those boxes for safety is so nifty

@StephenHughes21 3 ай бұрын

Going to try some of this stuff. Would be interested to know if you do any warmup/priming stuff like this for deadlift or squats.

@mikewatson3718 3 ай бұрын

Digging the tip videos

@McWickyyyy 3 ай бұрын

Bro I don’t know what it was. But I remember when I went for a one rep max on bench (295lbs) I had the craziest biceps pump of my life 😂 I was shocked at how pumped and hard they were. It was like more than any biceps workout/day. Interesting to hear you mention the bicep spasms when doing heavy (of course your heavy is a lot more than my heavy lmao)