Free upper body warm up logic for horizontal pressing day coming your way
First off – you’re doing yourself a disservice if you’re not incorporating mobility (control in your end ranges) into your warm up.
In Built By Annie we have a full body daily warm up + “movement prep.” What you’re seeing here is more movement prep-ish. The goal is to transition you from “life” to “lifting” in way that seeks to improve your movement patterns and awareness (but not guaranteed of course).
After getting blood flow up (short 5-7 min cardio of choice) give these a try. This is a warm up for horizontal pressing/pulling (think bench press and rowing-esque day).
- Quadruped T spine rotations
- Elbow scap push ups (eliminates elbow bend/humerus rotation)
- Prone scap retraction + T spine extension
- Turkish sit up (pack zee shoulder, remain stable through loaded movement)
Notice what you don’t see here: dominant shoulder flexion or extension. Those could 700% be added in. This is not at all a one-size fits all or end all be all warm up. This is a simple upper body warm up using certain tools from the bottomless tool box that is exercise selection.
There is not set protocol here. What I did is ONE example of hundreds of combos that would get the job done. But if you need an upper body warm up, give this a try, or join BBA when it opens.
If you don’t currently warm up for your lifts, maybe look into adding this into your training. See how you feel.
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