Comprehensive Shoulder Warm-Up for Overhead Press
Do you struggle knowing what to do for a warm-up? Do you feel like you spend too much time warming up for overhead movements? One of the questions I get asked the most is how should I warm up for “X” movement. The fact is many people overcomplicate the warm-up or only spend time stretching and foam rolling. In reality, warm-ups should be simple and efficient.
A proper warm-up is vital to optimize performance and decrease the risk of injury. A well-rounded warm-up should only take 10-15 minutes and include these things:
increase your heart rate
targeted mobility work
movement specific activation & stability exercises
light reps of the movement pattern you are training that day
Here is a warm-up for overhead pressing. Give it a try and let me know how it goes!
Increase your heart rate
This one’s easy! The goal is to get your heart rate up and blood flowing to the area you are training. For overhead movements, do something like rowing, ski erg, or the assault bike (with arms!). Go at a moderate intensity for 2-3 minutes.
Movement-specific mobility work
Most people spend too much time here. Be specific & intentional focusing on the areas you know you need extra mobility work. For overhead movements, focus on opening up that motion with scapular movement, lat, pec, and thoracic extension mobility. Choose 1-2 specific soft tissue exercises and 1-2 dynamic stretches, spending 1-2 minute on each.
soft tissue work (check out my favorite mobility tools here)
lacrosse ball to the posterior shoulder - 1 min/side
thoracic mobilizations with mobility peanut - 1 min
dynamic stretching
scap push-ups pressing into downdog - 10-15 reps
dumbbell or kettlebell pullover - 2 sets of 10 reps
Movement-specific activation exercises
Activation exercises can include corrective exercises and stability work to further prep the movement pattern you are training and work the mind-muscle connection. This is the area most people skip over BUT it’s one of the most important to do after you have spent time opening up your range of motion. For overhead movements, these exercises should target muscles in your mid-back and shoulder blade area (the scapular stabilizers - low trap and serratus anterior) and the rotator cuff. Also, don’t forget the importance of core stability in the overhead position.
miniband straight arm raise - 2 sets of 10 reps
band external rotation to Y press - 2 sets of 10 reps
overhead carry - walk 50ft x 2/arm
light reps of the movement pattern you are training
Perform light reps of the movement you are going to be training in a slow and controlled manner. For overhead pressing, if you are using a barbell, this could be a set with the empty bar and then a set at 50%. For a dumbbell press, perform reps at a lighter weight than you will be doing in your working sets. Do these sets at a slow tempo of 2-3 seconds to incorporate all the movement prep you have done leading up to this.
BONUS: add central nervous system activation AKA powerful and explosive movements to the end of your warm-up to prime your nervous system. For overhead pressing that could be 2-3 sets of 5 reps of an overhead med ball toss.
Now you are ready to crush your training sesh! 💪🏼⚡️
Like what you see in this blog? Check out my comprehensive 8-week shoulder-specific accessory program for CrossFit athletes designed to improve mobility, decrease pain, and increase performance so you can keep getting after it in the gym.
