Upper Body Warmup Drills

Here are 10 dynamic warm-up drills specifically targeting the upper body:

Arm Circles: Stand tall with your feet shoulder-width apart. Extend your arms out to the sides at shoulder height. Make large circles with your arms, gradually increasing the size of the circles. After several repetitions, switch directions.

Shoulder Rolls: Stand tall with your arms relaxed at your sides. Roll your shoulders forward in a circular motion, gradually increasing the size of the circles. After several repetitions, reverse the direction and roll your shoulders backward.

Arm Swings: Stand tall with your feet shoulder-width apart. Swing your arms forward and backward in a controlled motion, gradually increasing the range of motion with each swing.

Push-Up to Downward Dog: Start in a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels. Perform a push-up, then push your hips up and back into a downward dog position, pressing your chest towards your thighs. Return to the push-up position and repeat for several repetitions.

Scapular Push-Ups: Start in a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest towards the ground while keeping your elbows straight, then push back up. Focus on protracting and retracting your shoulder blades with each repetition.

Dynamic Chest Stretch: Stand tall with your feet hip-width apart. Interlace your fingers behind your back and gently straighten your arms as you lift them away from your body. Hold for a few seconds, then release.

Dynamic Shoulder Stretch: Stand tall and reach one arm across your body, using your other hand to gently press the arm towards your chest. Hold for a few seconds, then release and switch sides.

Dynamic Triceps Stretch: Stand tall and reach one arm overhead, bending at the elbow so your hand reaches down towards your upper back. Use your other hand to gently press on the elbow, stretching the triceps. Hold for a few seconds, then switch sides.

Dynamic Bicep Stretch: Stand tall and reach one arm behind your back, bending at the elbow so your hand reaches up towards your upper back. Use your other hand to gently press on the elbow, stretching the bicep. Hold for a few seconds, then switch sides.

Dynamic Shoulder Circles: Stand tall with your arms extended out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles. After several repetitions, switch directions.