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Old 27 March 2010, 23:33
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delt warmup

came across a well reputed, zero-cost, and simple deltoid workout from individual users from bodybuilding.com and anabolicminds.com.

Ive heard them called "robbery pushups" or "superman pushups." You do some pushups and in between sets, you raise your hands straight up for a calculated period of time (different for everyone). Im sure there are countless names, but as the arms are fully extended upwards, blood flow is maximized.... blah blah blah.... I added it to my shoulders/back workout and was impressed enough to put my balls on the block and spread the word. (In this case, the word ain't legs)

1. raise hands (arms fully extended upwards) for 10 seconds
2. quickly assume the pushup position
3. rep out 30-50 close grip pushups (or 16"-20" spread if you dont use bars)
4. stand up and raise your hands for 15 seconds (arms fully extended)
5. drop down and rep out another set
6. repeat (I do 3 sets of 35 as warm up)

anyone already doing this or found something more effective?
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Old 28 March 2010, 14:33
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I'm not sure what you're trying to accomplish since you list "delt warm up" as the subj and then post something that doesn't really focus on that.

IMO both of those sites you list are worthless.
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Old 29 March 2010, 10:24
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try these http://asp.elitefts.com/qa/default.a...=39016&tid=115, the ytwl complex saved me from rotator cuff surgery, and is an excellent warm-up for any upper body work-out
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Old 29 March 2010, 19:50
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From delts to shoulders.
Waiting for original poster to respond.
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Old 29 March 2010, 20:15
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I've actually done something similar (in Basic), but instead of holding hands straight up, we slooowwwlllyyyyy pushed them up and down - a la mil press.

Good burn in that punishment sorta' way...

Edit: It actually does have to do with delts/shoulders... you can definitely feel it there. That's assuming it does the same as what I mentioned.

Last edited by smoked; 29 March 2010 at 20:17.
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Old 29 March 2010, 20:41
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hindu squats and hindu pushups
dips
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Old 30 March 2010, 10:18
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I use the following shoulder warm up with my athletes:
Use a five pound weight, either a dumb bell or barbell plate. Start with 10 repetitions of each exercise, working up to 15 reps. Do each of the following four exercises in order without any break in between:
Forward raise
Lateral raise
Bent over lateral raise
Upright row.

Do each exercise in good form, and pause for just a moment at the top of each movement. These exercises work all three heads of the deltoid muscle and helps to warm it up for heavier overhead movements or bench press movements...

If you wish you can also do internal and external rotation for the rotator cuffs using exercise bands, machines, or by stretching...
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