Use this warm-up for smoother chest and shoulder workouts.
Perform the exercises as a circuit, completing one set of each in sequence without rest in between. Afterward, rest 30 seconds and repeat for six to eight total circuits. Each time though, change your hand position slightly on the press, shrug, and pushup. For example, start with a shoulder-width grip on all three, then move it out an inch on subsequent sets.
Set up spotter bars in a power rack so that after you shrug you can place the bar on the rack at waist height and do your pushups on the bar from there.
- Close Grip Pull Up – 3 reps
- Shoulder Width Pull Up – 3 reps
- Wide Grip Pull Up – 3 reps
- Overhead Press w/Shrug – 5 reps
- Barbell Shrug – 5 reps
- Barbell Pushup – 5 reps