Best chest warm up

This is the third time I'm writing the same post... app crashed twice... 

It is important to warm up your chest before a chest workout. But it is also important to warm up all other muscles implicating in upper arm exercise

Repeat each exercise 20 reps (10 each arms when applicable) for 2 rounds before your chest workouts.

1. PVC shoulders dislocates. Mantain your elbows tight while doing it
2. Banded pull aparts. Mantain your elbows tight while doing it
3. Banded rotator cuff extensions. Put your band laterally. Mantain 90° elbow and rotate your arm externally.
4. Banded rotator cuff 90°. Put your band in front and above of you. Mantain 90° elbow and raise your arm upward and backward.
5. One arm dumbbell bench press. Do 10 reps each arm. Use a light dumbell. Raise it from your position lying on the bench and raise upward.
6. Pull behind from the floor. Lay down on the floor, stay prone. Take two very light weights and pull them behind with your palms upward
7. Banded triceps extension. Settle your band on a bar above you. Pull the band downward with your palms down.

Hope you find it useful and you enjoy it. 

Have a great workout!