I was hoping that some of you could give me a good dynamic warm up routine for upper body. In particular I would like to use it prior to my bench days. I always start by doing light cardio for five minutes. But there is no rowing machine or ergometer at my gym so I use the treadmill. I already have a good lower body dynamic warm routine, but I have failed to come up with adequate shoulder movements besides rotator work.
[quote]2thepain wrote:
I was hoping that some of you could give me a good dynamic warm up routine for upper body. In particular I would like to use it prior to my bench days. I always start by doing light cardio for five minutes. But there is no rowing machine or ergometer at my gym so I use the treadmill. I already have a good lower body dynamic warm routine, but I have failed to come up with adequate shoulder movements besides rotator work.[/quote]
Usually, I’ll start with band traction (i think that is what it is called), basically taking a blue iron woody band and pulling on my shoulders in all directions. Then I do some small arm circles, scap pushups, scap wall slides, band should dislocations, jumping jacks with hands in the front and overhead, big arm circles, and finally pushups. I run through all of this as quickly as I can to try and work up a small sweat as well. Oh, and I usually do some lat mobilizations as well.
Thanks Shadyniner, I think I may take 4 or 5 of those movements and add them into my bench preporation. I just needed some new ideas.