4 EXERCISES TO WARM UP FOR A CHEST DAY

4 EXERCISES TO WARM UP FOR A CHEST DAY :
Hi everyone today we're doing 4 exercises that warms you for a chest day ,we begin by clarifying major points that are essential to know before starting a chest day ,and it's about to getting to know what muscles are mostly involved in working chest and to properly warm them ,they are your shoulders especially the front delt and the rotator cuff ,your lower and upper back ,and of course your chest .Now you probably knew that before because you already trained chest and you felt them ,but never considered to warm them properly ,and that limited your progress because you get distracted about feeling those muscles especially after countless of reps ,and you lost your connection with your chest ,today we're gonna fix that  ,doing 4 to 5 sets with this 4 exercises is all you need to get a nice and perfect chest ,that been said let's do that shit .

Exercise ONE :Shoulder pass through [15 to 20 reps ,4 to 5 sets ,45 s to 1 min rest]

In this exercise use a strap or a pvc pipe or something long enough ,about two times your shoulder width ,hold the strap with both hands each hand about 45 degree from your hips ,the purpose of this exercise is to get your upper chest + front delt  under tension all the time by straightening the strap (like you're trying to extend the strap with both hand) while doing a full circle from your hips to your lower back ,and from your lower back to your hips ,this is one reps ,repeat the movement until you feel a certain pump in your upper chest and front delt .



Exercise TWO:Dumbbell scarecrow [15 to 17 reps,4 to 5 sets ,45 s to 1 min rest]
Use super light weight in this exercise ,focus on contracting the shoulders through the movement .

You can switch to one hand with the seated rotator cuff external rotation:

Exercise THREE:Cable external shoulder rotation [,4 to 5 sets ,45 s to 1 min rest]

With this exercise use a cable machine or an elastic straps tie to something ,the goal is to warm up those muscle located in your shoulders the best way possible.

You can do the external rotations with dumbbells also:

Exercise FOUR:Bent over reverse flyes [15 to 20 reps,4 to 5 sets ,45 s to 1 min rest]

This exercise will help you warm up your upper back ,use light dumbbell and contract your back through the movement ,also your rear delt will be involved ,

If you have the equipment you can super set this exercise with the Hypertension .



And it's done ,this four exercises with not only help you get a chest pump but also increase your strength and helps you recover fast ,and prevent injuries.
I hope you guys liked this article ,see you next time .Peace.