If any of the aforementioned actions describes the beginning of your upper-body workout routine, you're not doing much to prepare your muscles for the activity they're about to endure.
One of the most important parts of a good workout program is the warm-up. When planning these exercises, it's not as simple as throwing your arms in circles and conducting some light stretches. These exercises should increase your body temperature, improve joint lubrication, increase mobility and groove proper movement patterns.
Shoulders
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Shoulders are used in almost every upper-body exercise, and they often take a beating—especially in movements like bench press, overhead press, back squats and dips. Additionally, many people have a desk job that facilitates bad posture.
A successful warm-up routine will lead to stronger, healthier shoulders and prepare you for a variety of exercises. To warm up efficiently, you should focus on upper-back mobility, core control, scapular control and activation of the rotator cuff.
Bench T-Spine Mobilization
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Set up perpendicular to a bench with your knees on the ground. Keep your body in a straight line from your hips to your head.
With a PVC pipe or light bar in your hands, lean on to the bench, placing your elbows on it. Your palms should be facing up, and your head should be slightly behind your elbows. If you don't have a pipe or bar, try to simulate the presence of one.
Bench T-Spine Mobilization Part 2
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Curl the bar over your head toward your upper back, bending at the elbows. Simultaneously arch your back, dropping your head and chest toward the ground. Think about pulling the pipe or bar apart.
Perform 8 to 10 reps.
Benefits: Mobilizes the thoracic spine, stretches the lats and triceps, and improves shoulder flexion.
Back-to-Wall Shoulder Flexion
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Stand with your feet 6 to 8 inches away from a wall. Flatten your lower back against the wall, relax your arms by your side, and face your palms inward.
Initiate the arm-lifting motion by rolling your thumbs up toward the celling without losing contact with the wall. As you get better, you can walk closer to the wall to make the exercise a little harder.
Perform 8 to 10 reps.
Benefits: Improves flexibility. Helps you get your hands over your head without compensating with your lower or upper back.
Forearm Wall Slides
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Set up in a staggered stance with your feet 2 to 3 inches away from a wall. Make sure your body is in a straight line from your hips to your head, and don't let your head move forward.
With your arms bent at 90 degrees, place your elbows against the wall. Slowly glide your forearms up the wall, reaching as high as you can without losing posture (don't arch your lower back). Bring them back down to complete one rep.
Perform 8 to 10 reps.
Benefits: Works on scapular muscle stability and upward rotation, and strengthens the lower traps.
Yoga Push-Ups
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Begin in a normal push-up position with your hands shoulder-width apart. Perform a standard push-up.
Yoga Push-Ups Part 2
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As you push back up, lift your hips and backside up toward the ceiling, mimicking a downward dog yoga pose. Keep your cervical spine neutral throughout the movement, and shrug up as you push the ground away from you. Lower yourself back into a push-up position to complete one rep.
Perform 6 to 8 reps.
Benefits: Improves protraction and retraction of the scapular muscles, as well as upward rotation and eccentric control of downward rotation.
3-D Band Pull-Aparts
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Stand on top of a resistance band with your feet about hip-width apart. Hold the band with an overhand grip and your hands shoulder-width apart.
Perform a front raise to about shoulder height.
3-D Band Pull-Aparts Part 2
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Next, pull the band apart and out toward your sides. Lower your arms in a controlled motion back down to the starting position to complete one rep.
Perform 8 to 10 reps.
Benefits: Works on scapular retraction, strengthens deltoids and rotator cuff.
George Kalantzis
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George Kalantzis is a Marine, certified personal trainer and the strength camp coordinator at Cressey Sports Performance in Hudson, Mass. He credits his fitness expertise and success to his many experiences, such as deployments in Afghanistan and Iraq and training in Parris Island and the FBI Training Academy.
Links:
Personal Website
Facebook Page
Twitter
Cressey Sports Performance
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