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3 Insanely Effective, FAST Upper Body Warm-ups


If you’ve picked up the latest edition of Men’s Fitness, there is a big 4 week AMD workout in it.  You know from all of my posts here on Diesel and if you’ve purchased this innovative muscle building system, that I’m big on full range of motion movements, a thorough warm-up, activation exercises, SMR and everything else that helps you stay healthy and move better.

It is so important as you get older and it is so important for coaches and personal trainers who are responsible for helping athletes and fitness enthusiasts.


With this in mind, I created a killer new video.  Each warm-up might look like a whole lot of exercises;  more than you’re used to.  But as you get proficient, you’ll flow from exercise to exercise and it should not take you longer than 10 min.

In this video you’ll find 3 choices.

Three different upper body warm-up routines that you can pick and choose from for your workouts.

What To Do Next?

1.  Watch the Video

2.  Rate at 5 stars

3.  Print out all 3 Warm-up exercise lists on this page, or in the description on the YouTube video.

Copy and paste the following into word and print it out.  Take it with you to the gym.

Upper Body Warm-up Routines

Warm-Up #1

Perform 1 Run Through

1a)  Jump Rope, 3 min

1b)  Foam Roller, 30 seconds each area

1c)  Shoulder Bridging, 10 reps each side

1d)  Push-ups, 20 reps

1e)  Push-up Plus, 10 reps

1f)  Kneeling Reach Through, 5 each side

1g)  Banded Diesel Face Pulls, 20 reps

1h)  Muscle Snatches, 10 reps

Warm-Up #2

Perform 1 Run Through

1a)  Jump Rope, 3 min

1b)  Foam Roller, 30 seconds each area

1c)  Med Ball Wall Dribbling, Left to Right, 10 times

1d)  Db Laterals, 10 reps

1e)  DB Flyes, 10 reps

1f)  DB Raises, 10 reps

1g)  DB Presses, 10 reps

1h)  Banded External Rotations, 10 reps each arm

1i)  Standing Rotator “Y”, 10 reps

1j)  DB Lateral Drops (Activation), 15 reps

1k)  Plate Extensions into Halos, 10 reps

Warm-Up #3

Perform 1 Run Through

1a)  Jump Rope, 3 min

1b)  Foam Roller, 30 seconds each area

1c)  Lat Stretches, 5 resets each side

1d)  Band Shoulder Stretches, 3 Ways, Various

1e)  Hindu Push-ups, 20 reps

1f)  Cable Face Pulls with External Rotation, 10 reps

1g)  Cable Face Pulls, 10 reps

1h)  Side Lying External DB Rotations, 10 reps each side

1i)  Blackburns, 10 reps

1j)  Full Range DB Laterals, 10 reps

Highly Effective Upper Body Warm-ups

PS. If you want to learn how to pull all of this together into a complete workout, guaranteed to not only build muscle and get you stronger, but also help you rehab your injuries and feel better now, check out Accelerated Muscular Development

PPS. Want power?  Want real core strength?  Check out Combat Core Strength

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12 Responses to “3 Insanely Effective, FAST Upper Body Warm-ups”

  1. mike goncalves Says:

    excellant warmup 5 star

  2. mike goncalves Says:

    how about lower body warmups

  3. Jim Smith Says:

    Right here Mike:

  4. Jon Sliwinski Says:

    Smitty, great warm-up sequences! I like the wall dribbling for scapular stabalization and movement..genius. Its all in the little details with you guys…for example, external rotations with the towel roll under the axilla. This causes teh infraspinatus to contract in a much better and more effective line of pull than if the arm is at the side of teh trunk. There are a ton of therapists that don’t even know this…keep up the great work man!

    5 stars from me

  5. Jim Smith Says:

    Thanks Jon!

  6. Jim Smith Says:

    Thanks Mike!

  7. Matt "Wiggy" Wiggins Says:

    Awesome stuff as usual, Smitty. I like stuff like this b/c not only is it a great warm-up, but it also – over time – is a good way to add to your overall work capacity w/o really even ‘trying’. I don’t know how many times I’ve done warmups like this, finding myself getting more tired than I think I should, only for it be like ‘nothing’ just a few workouts later. Just building more of that capacity.

    Keep the kickass info coming man!


  8. Mark Slater Says:

    More goodies!!!!!!!!!!! Thx.

  9. K Says:

    Cool stuff, Just curious as to why in your side lying ext. rot, you don’t fully externally rotate?


  10. 101 Ways to Be F*ckin EPIC :: Diesel Strength & Conditioning | Innovative Strength Training for Athletes Says:

    […] Stretch your shoulders and upper back every 20-30 minutes if you sit at the computer all day 11. Listen to Howard Stern 12. Do more […]

  11. Sifter Says:

    I notice you often proscribe Hindu Pushups for strength and mobility, ROM, etc. You don’t, however, seem to recommend Hindu Squats. Just curious why?

  12. Jedd Johnson Says:

    Hindu push-ups help out with the shoulders. We’ve used them and tried them and liked them. I have never done Hindu squats, so I can’t really comment on them, but maybe Smitty has?

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