The Ultimate Upper Body Chest Warmup Exercises

If you’re not doing the right kind of upper body warm-ups when you’re working out your chest and shoulders you can get some serious problems down the line.

I remember when I used to not doing anything to warmup my body and I was always wondering why the heck my body was so stiff and hurting all the time.

Eventually I got so sick and tired of living in my screwed up (but fit) body that I decided to do something about it.  I went on a mission to find everything there was about injury prevention and how to keep my body from getting hurt.

As I stumbled upon foam rolling, movement preparation and corrective exercises it was like a God send.

Everything I was reading in “Muscle and Fiction” didn’t tell me anything about this stuff, but I really wish it did.

For most of my training career I thought it was more than ok to just hop on the treadmill for 5 minutes and I’d be good to go.


The truth of the matter was that virtually everyone has imbalances in their body and if they’re not worked out then they can cause problems down the road.

Tomorrow I will be releasing my first DVD, The Secrets of the Foam Roller which was based on a workshop I did a few times and had at least 20+ people taking it.

I’ll also be throwing in a few bonuses such as my 50 Awesome Ab Exercises video, my complete full body stretching routine and my favorite 3 warmup routines.

Until then, I made a video with an upper body warmup routine designed by my mentor and San Diego personal trainer Todd Durkin of Fitness Quest 10.

If you’re planning on working your chest or any upper body movement then you have to do this warmup because it will help ensure your muscles and joints are properly warmed up and you’ll also get a “kick start” in your workout from all the blood being pumped into the surrounding muscles.

Here’s the routine;

1. Pushups

2. Diamond Pushups

3. Wide-Stance Pushups

4. Staggered Pushups

5. Explosive Pushups

6. Dumbbell Lateral Raise with External Rotations (Whoa! That’s a long name.)

7. Cable Diagonal Raise

And as always, leave a comment below if you have something to say, I’d love to hear it.

Load More Related Articles

One Comment

  1. Federico Mass Muscle

    March 31, 2012 at 5:08 pm


    I have tried this routine for my chest yesterday…its amazing!!

    Great pump on my chest.

    I think this routine are great for build muscle chest.



Leave a Reply

Your email address will not be published. Required fields are marked *


This site uses Akismet to reduce spam. Learn how your comment data is processed.

Check Also

How to Get Rid of Your Saddlebag Fat (13 Best Exercises)

Want to know how to get rid of ...


About Josh

trainer josh bio

Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

Let’s do this.