dont warm up. yes, i said it. warmups are pointless unless youre lifting over 400lbs.
arch your back, drive from the legs, and your scapula retracted, keep your elbows in so that you arms are coming down diagonally from the bar with your triceps facing forwards instead of to the side like this \ / instead of |_ _|
lift the bar absolutely as fast as you can. it doesnt matter how fast it moves just move it as fast as you can. learn to fight to failure.
drop your reps too. why are you lifting for 14 reps?? try lifting in the 6-8 range. maybe 8-12. personally i like 6-8 though
Don’t warm up?
Are you serious?
dead serious. im sorry but no one in the begginers section is using anywhere near enough wait to actually need a warmup set. if you have a joint problem or a bad back maybe warm up with a lighter weight just to see how you respond but honestly i dont see the point. i do a light warmup with 2 plates before i move to 4 on rack pulls and thats it. DB bench with 100lbs no warm up, Closegrip with 225, no warmup. RDL with 315, no warmup.
i really dont think unless youre going over 400 pounds you really dont need a warmup and should conserve that energy for your work set.
please explain to me why someone who cant even bench 200lbs needs to warm up. i seriously want to know what reason you need. im betting most people only warmup cause its the norm. and people THINK it makes a positive difference when it doesnt. keep in mind im talking UNDER 400lbs.
You are doing a disservice to the beginners (or anyone else) who decide to follow this garbage advice.
Warm-ups are important no matter how weak or strong someone is.