Rate My Upper Body Warm-Up

MamaOne13
MamaOne13 Posts: 66 Member
in Fitness and Exercise
It’s been a long time since I’ve consistently worked out and I think I’ve always been stuck on how to warm-up, especially since I have a shoulder issue.
I’m trying to keep it short and simple but enough where it’ll keep from injury or making an injury worse, in my case.

Warm-Up:
Foam rolling lats and chest
Static stretch for lat and chest 2 X 30 seconds
Dynamic stretches -
Shoulder dislocates 1 X 10
Thoracic extension/rotation 1 X 10
Scapular pushups or wall slides 1 X 10
Bilateral band external rotations 2 X 10
Band pull aparts or face pulls 2 X 10

Replies

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Warm up for what specifically?

    Foam rolling adds no lasting benefits that is better than warming up with the movement you plan to perform.

    You cannot "keep from a injury". Load management is what is most important for lowering injury risk. Same with working through injury, that is best by utilizing proper load management along with ahopefully auto regulation.
  • MamaOne13
    MamaOne13 Posts: 66 Member
    Chieflrg wrote: »
    Warm up for what specifically?

    Foam rolling adds no lasting benefits that is better than warming up with the movement you plan to perform.

    You cannot "keep from a injury". Load management is what is most important for lowering injury risk. Same with working through injury, that is best by utilizing proper load management along with ahopefully auto regulation.


    A back or chest day? 🤷🏼‍♀️ I’ve been reading so many articles on how to warm up recently... It’s so overwhelming haha. But a lot saying that you need to foam roll and static stretch and then do some dynamic stretches and then some exercises that activate the muscles that you want to use.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    MamaOne13 wrote: »
    Chieflrg wrote: »
    Warm up for what specifically?

    Foam rolling adds no lasting benefits that is better than warming up with the movement you plan to perform.

    You cannot "keep from a injury". Load management is what is most important for lowering injury risk. Same with working through injury, that is best by utilizing proper load management along with ahopefully auto regulation.


    A back or chest day? 🤷🏼‍♀️ I’ve been reading so many articles on how to warm up recently... It’s so overwhelming haha. But a lot saying that you need to foam roll and static stretch and then do some dynamic stretches and then some exercises that activate the muscles that you want to use.

    Seems you are reading a lot if misinformation. There is a abundance of evidence showing foam rolling isn't not neccessary as the benefits are extremely short term benefits and certainly won't give you better ROI on performing co pared to the movement itself. If you enjoy it, go for it.

    If you are going to barbell squat, I much rather see you air squat(Dynamic stretch) then foam roll because more specific to the task at hand.
  • sijomial
    sijomial Posts: 19,809 Member
    I wonder how you find the time to actually exercise with all that warm up! :smiley:

    As a slightly battered 60YO with a collection of injured joints my warm up for bench press is light weight bench press, my warm up for leg press is light weight leg presses, my warm up for intense cycling is cycling......

    Your routine sounds over-complex, over-long and I'm not a fan of static stretches before exercise in the slightest. If you must stretch before weight training (ask yourself what it is achieving) then dynamic stretches as a warm up - maybe.

    (PS - warm up and dynamic stretches before a sport that might have you suddenly going to max ROM is a different kettle of fish to warming up before controlled movement patterns when weight training.)
  • MamaOne13
    MamaOne13 Posts: 66 Member
    sijomial wrote: »
    I wonder how you find the time to actually exercise with all that warm up! :smiley:

    As a slightly battered 60YO with a collection of injured joints my warm up for bench press is light weight bench press, my warm up for leg press is light weight leg presses, my warm up for intense cycling is cycling......

    Your routine sounds over-complex, over-long and I'm not a fan of static stretches before exercise in the slightest. If you must stretch before weight training (ask yourself what it is achieving) then dynamic stretches as a warm up - maybe.

    (PS - warm up and dynamic stretches before a sport that might have you suddenly going to max ROM is a different kettle of fish to warming up before controlled movement patterns when weight training.)


    With a 6 month old, I get through my warm up and that’s about it 😅 glad to know that it IS as over complex as I thought haha. Because I don’t feel like it needs to be that long... but I guess I have been reading misinformation.

    Thank you!
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I literally walk into the weight room and my warm up is 5 squats with empty bar and 5 bench press with empty bar, lol.
  • Dogmom1978
    Dogmom1978 Posts: 1,580 Member
    MamaOne13 wrote: »
    sijomial wrote: »
    I wonder how you find the time to actually exercise with all that warm up! :smiley:

    As a slightly battered 60YO with a collection of injured joints my warm up for bench press is light weight bench press, my warm up for leg press is light weight leg presses, my warm up for intense cycling is cycling......

    Your routine sounds over-complex, over-long and I'm not a fan of static stretches before exercise in the slightest. If you must stretch before weight training (ask yourself what it is achieving) then dynamic stretches as a warm up - maybe.

    (PS - warm up and dynamic stretches before a sport that might have you suddenly going to max ROM is a different kettle of fish to warming up before controlled movement patterns when weight training.)


    With a 6 month old, I get through my warm up and that’s about it 😅 glad to know that it IS as over complex as I thought haha. Because I don’t feel like it needs to be that long... but I guess I have been reading misinformation.

    Thank you!

    I do 0 warm up ever. Never have and have never had an injury. My warm up is loading my weights prior to lifting them 😂
  • MamaOne13
    MamaOne13 Posts: 66 Member
    Dogmom1978 wrote: »
    MamaOne13 wrote: »
    sijomial wrote: »
    I wonder how you find the time to actually exercise with all that warm up! :smiley:

    As a slightly battered 60YO with a collection of injured joints my warm up for bench press is light weight bench press, my warm up for leg press is light weight leg presses, my warm up for intense cycling is cycling......

    Your routine sounds over-complex, over-long and I'm not a fan of static stretches before exercise in the slightest. If you must stretch before weight training (ask yourself what it is achieving) then dynamic stretches as a warm up - maybe.

    (PS - warm up and dynamic stretches before a sport that might have you suddenly going to max ROM is a different kettle of fish to warming up before controlled movement patterns when weight training.)


    With a 6 month old, I get through my warm up and that’s about it 😅 glad to know that it IS as over complex as I thought haha. Because I don’t feel like it needs to be that long... but I guess I have been reading misinformation.

    Thank you!

    I do 0 warm up ever. Never have and have never had an injury. My warm up is loading my weights prior to lifting them 😂


    My husband is the same way! He’s lifted for 14 years and has NEVER warmed up and has never experienced an injury. I on the other hand have done warmups and foam rolling and stretching and cardio and everything you can imagine and I’ve gotten more injuries than him 😅😣

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