Push and Pull Bodyweight
A standing warm-up for the chest and shoulders: straight arms sweep open to the sides and close in front at shoulder height, with no load.
How to do it
Setup
Standing tall, feet hip-width, arms straight out to the sides at shoulder height, palms forward.
Steps
- Sweep the straight arms forward until the hands meet in front of the chest.
- Open them back out to the sides, squeezing the shoulder blades.
- Keep a brisk, even rhythm for the set.
Common mistakes
Arms dropping below shoulder height: keep them level through the sweep. Bending the elbows as you tire: long arms make the drill. Arching the lower back on the opening: ribs down; the arms move, not the torso.
Breathing
Steady with the rhythm.
