Overhead Press Warm-Up: Thoracic Spine Focus

Warm-ups should be simple and effective but specific to the movements you are going to train that day. Don’t skip the warm-up! Warm-ups can be a great time to get focused, increase your body awareness, and work on specific mobility or “prehab” exercises that help you prep for your training session. And if that doesn’t sway you then warming up properly also decreases your risk of injury.

• General warm-ups

  • focus on general movement like jogging, biking, dynamic stretching

  • increase blood flow

  • increase your heart rate

• Specific warm-ups or movement prep

  • targeted mobility

  • prehab or corrective exercises

  • movement-specific activation & stability exercises

  • light reps of the movement pattern you are training that day

Here’s an example of a great warm-up for overhead pressing that has a little more emphasis on thoracic spine mobility:

Targeted Mobility

Mobility work should be targeted based on what area you need to improve most. You only need to spend a few minutes on mobility if you are targeted and efficient, not 30 minutes. The thoracic spine is often stiff which limits full overhead mobility.

• Thoracic Mobilizations with Foam Roller or Lacrosse Ball - 1 minute

• Banded Shoulder Posterior Glide Stretch - 1 minute/side

• Box Lat Stretch with PVC or Dowel - 1 minute

Movement-specific activation exercises

Once you’ve gotten your mid-back or thoracic area moving better, make sure you can control it. Work on overhead stability and core activation with these exercises.

• Kettlebell Windmill - 2-3 sets x 6-8 reps/side

• Slider Reach with Y Lift Off - 2-3 sets x 6-8 reps/side

• Anti Extension Banded Shoulder Press in Tall Kneeling - 2-3 sets x 8-10 slow reps

• Bottom’s Up Kettlebell Press - 2-3 sets x 6-8 reps/side

Next on Your Reading List: Another great warm-up for overhead pressing.

Want more? Check on my online prehab programs