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Perform the following routine prior to every upper body workout. The movements will activate the muscles in your shoulders, back, chest, and arms, which helps you lift more weight and prevent injury. The exercises should take no more than 10 minutes.

Pushup Circuit
Complete one set of 5 to 10 reps of each pushup version listed below. After each set rest 10 to 20 seconds and then continue on to the next exercise. Use the higher number of reps if you’ve been resistance training for more at least 1 to 2 years.

How to do it: This circuit uses variations of the standard pushup. For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders), and then lower your chest to the floor. Press your body back to the starting position by straightening your arms.

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Pushup

Assume a pushup position with your hands set just wider than shoulder-width. Your body should form a straight line from your head to your ankles. Lower your body until your chest almost touches the floor, then push yourself back up to the starting position. That’s one rep.

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Do a pushup with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond shape.
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Explosive Pushup

After you lower your body, press yourself up so forcefully that your hands leave the floor.

After completing the pushups, perform the following two exercises designed to improve range of motion in your shoulders and protect your joints before lifting heavier weights.

Read more: http://www.menshealth.com/mhlists/upper-body-warmup/upper-body-warmup-explosive-pushup.php#slidetop#ixzz0r20YfI41