![sample body pump routine sample body pump routine](https://i.ytimg.com/vi/i3mqcCB4uuk/maxresdefault.jpg)
A thorough dynamic warm-up allows an athlete to mentally prepare for the hard training session ahead to train psychologically. Increasing mental readiness is a large part of an athlete’s ability to train hard and stay focused throughout challenging workout sessions. Performing a dynamic warm-up may potentially help to increase injury resistance due to lack of mobility and muscular readiness to perform more challenging movements - all of which could result in pulls, strains, and/or other common injuries that arise from improper warm-up routines. This can be highly exhausted and challenging on the muscle units. The key is not to perform the dynamic warm-up exercise, focusing on challenging “end range” mobility and movement. The goal of performing mobility and light stretching before a training session should be to maintain or gain mobility and movement.
![sample body pump routine sample body pump routine](https://i.ytimg.com/vi/whxzt-RnYnw/maxresdefault.jpg)
![sample body pump routine sample body pump routine](https://i3.ytimg.com/vi/UbGwxo62mAM/hqdefault.jpg)
Restore and (Potentially) Improve Mobility While upper body strength training is often anaerobic in nature, increased oxygen availability will help improve the body’s work capacity and improve recovery between working sets. The more oxygen-rich blood a muscle tissue has, the greater it can perform both anaerobic and active exercise. Improving blood circulation can help pump oxygen-rich blood to active muscle tissues, clear out any metabolic byproducts that may be causing some soreness within muscles, and improve overall circulation to working muscles. By specifically targeting your smaller back muscles for activation during dynamic upper body warm-ups, you’ll ensure that you’re maximizing your lift potential and minimizing your chance of injury during your lifting session. It’s not enough to battle your way through upper body pushes and pulls while only utilizing some of the tools in your arsenal. This is especially important for those smaller muscles like the rear delts, serratus anterior, and rhomboids that often get overshadowed by your bigger muscle groups - therefore making for less efficient lifts and making you more prone to injury. By warming up your upper body, you’ll activate all the muscles you’ll need to engage during your lifts. If you want to lift your best, you’ve got to execute a solid warm-up in the best way possible. Speak with your physician if you have any concerns. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Luna Vandoorne/ShutterstockĮditor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. Below, we’ll go over the benefits of warming up your upper body and give you a routine to try. Everyone starts somewhere, and right here happens to be a pretty good place to start. If you’re unsure of how or when to warm-up, that’s cool. Combined, all of these factors can help you prevent injury and have a more beneficial workout. Other benefits include breaking a light sweat, enhancing blood flow, becoming mentally prepared, and improving your joint’s range of motion before the heavy lifting starts. For that reason alone, a good upper-body warm-up is a must before training. Throw on a couple of plates on the bench press, and your unprepared shoulder joints may be aching by the end of set one. Diving headfirst into your upper-body workout is a no-no.