Workout Routines

Instant Muscle: Press Pain Free

Use this warm-up for smoother chest and shoulder workouts.

Instant Muscle: Press Pain Free
Duration 30 min
Exercises 6
Equipment Yes

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 through, 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.

SEE ALSO: The Anywhere 28-Day Circuit Workout

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.

Quick Tips

The warmup may fatigue you so that you can’t train as heavy during your session. That’s OK—it’s a sign you need to improve your work capacity.

Performing lighter versions of the lifts you’ll do in your workout, or for very low reps so they’re not taxing, prepares the muscles and joints for the ranges of motion you’ll use in the workout as specifically as possible.

The Shoulder Mobility Routine

Exercise 1

Close-Grip Pullup You'll need: Pullup Bar How to
exercise image placeholder
-- sets
3 reps
-- rest

Exercise 2

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
3 reps
-- rest
Shoulder-width grip

Exercise 3

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup thumbnail
-- sets
3 reps
-- rest

Exercise 4

Overhead Barbell Shrug You'll need: Barbell How to
exercise image placeholder
-- sets
5 reps
-- rest
Press the bar overhead, then shrug your traps at the top.

Exercise 5

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
-- sets
5 reps
-- rest

Exercise 6

Barbell Pushup
exercise image placeholder
-- sets
5 reps
-- rest
Place your hands on the barbell and perform pushups on it, using the bar for support.
Comments