Name: Playbook - Claire Thomas - Gym Upper Body Dynamic Warm Up 2 (Chest & Triceps focused)
Uploaded: 2024-02-02T19:19:09.340Z
Duration: 15 min
Description: Gym Upper Body Dynamic Warm Up 2 (Chest & Triceps focused)

Yep I’m warmed up 😂 took my sweater off on the second exercise.

Kristina

Kylie

Elizabeth

Samantha Gonzalez

Decline bench burns me out since my main workout has decline in it

Logan

Brenda

I will never be a fan of push ups!! Strong warm up!

Sandra

My arms were not prepared for this warmup

Julene Kluba

Jonah

Kathrine

This warmup definitely got my blood pumping. I’m ready to crush the workout

Francais

Ricki

This warm up is getting noticeably easier after a few weeks now! 💙

Sarah

Uff doesn't seem like a warm up! Excellent!

Catalina Torres Flórez

I find this to be a hard warmup. I feel like it makes me too tired for the actual workout

Great pump before the workout. I agree it’s a tough warmup but modify as needed and use it as a gauge for your progress!

Kari

Yea this isn’t a warmup it’s a workout… pretty difficult actually!

Kara Gilson

This warmup makes me tired for the actual workout. Makes me wonder if it’s too much. Then I’m weaker to lift. 
Any thoughts?

Jaclyn

Definitely a workout set. Not a warmup drip

Orelle

Suzy Melo

Sarai

Burner, and that’s just the warm up! 😂

Megan

Are you sure that was just a warm-up? 😫

Ashley

I had to modify do to a wrist injury, but this still did a great job warming me up!

Kaylie

This was really tough, felt like a workout before the workout 😂

Always a good one! Strained my calf on my warmup for jump ropes when I had 30 seconds left 😰 may not have been the best choice after 100 calf raises yesterday. Oh well you live and learn

Rachel

The Med ball push ups get me every time 😜

Great upper body warmup now ready for chest and tris 💪🏻

Eliane

This was a great warmup before doing chest and tris 🙌🏻

Warm up ?! Hmm felt like a full workout 😬

Fern

The decline push ups and tricep push ups on the medicine ball were hard!! I had to find my own modifications.

Hayley

Kristen

Danielle

Christina Morgan

Gym upper body dynamic warm up 2 (chest & triceps focused):

Part 1: Run, row, bike or jump rope for 5 minutes or until you feel warm & begin to break a little sweat.

Part 2: Use a bench or a box to complete 3 rounds of the following 4 exercises:

1. Incline push ups - 7 reps
2. Dips - 7 reps
3. Decline push ups - 7 reps
4. Bench kneeling triceps extensions - 7 reps


Part 3: Use a medicine ball to complete just 1 round of the following 3 exercises:

1. Med ball sit ups - 30 seconds
2. Med ball tricep push ups - 30 seconds
3. Med ball alternating push ups - 30 seconds


Part 4: Continue to stretch & warm up if your body still needs it. When you feel loose & ready, go get after your workout with intensity & intention! 

***BEFORE YOU GO*** - please remember that you should always do an additional warm up set before every exercise in the workout you’re about to crush! These sets will feel easy, and shouldn’t be exerting at all, but will prepare you to maximize your efforts safely on your real sets, so that you’ll make the most of each workout.

- Start with your hands elevated on a bench
- Bend your elbows lowering yourself toward the box
- Engage your chest as your press yourself back up to starting position
- Keep your core engaged throughout the movement

Incline push up - bench

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Elevate your feet onto a bench
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up - bench

- Elevate your hands onto a bench, arms extended forward
-  With your elbows tucked in, bend your elbows and duck your head to the bench
- Push your body back to the starting the position by straightening your elbows

Bench kneeling triceps extensions

Gym Upper Body Dynamic Warm Up 2

- Lay on the floor with legs bent and a med ball at your chest
- Press the ball up while lifting your body off the floor
- Slowly reverse back down to starting position

Med ball sit up

- Place both hands on top of the med ball
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Med ball tricep push ups

- Place one hand on top of the med ball and the other on the floor
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Roll the ball to the other side and repeat

Med ball alternating push ups

Gym Upper Body Dynamic Warm Up 2 (Chest & Triceps focused)

Quick, effective, nice & warm for my upper body workout 💪🏼

Jane

Ami Waldusky

Susanne Lentz

Home Upper Body Dynamic Warm Up

Steph

Let’s get warm for some Garage Grind Legs! 🔥

Lyndsey

Ready for some Glutes and Shoulders Garage Grind Daily! 🔥

Home Lower Body Dynamic Warm Up

Tania

This is my Rest day workout along with Body Positive stretches❤️

TARA

Home Full Body Dynamic Warm Up

Serena

Shannon

Gym Upper Body Dynamic Warm Up 1 (Back & Shoulders focused)

Would like to see some more variety on warms ups!

Gabby

Gym Lower Body Dynamic Warm Up

Great warm up. I’m getting back into a workout routine and this warm out alone kicked my butt…

Gym Upper Body Dynamic Warm Up 2 (Chest & Triceps focused)

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