The Floor Slide

The floor slide will dynamically stretch the pecs and the front of your shoulders. It'll activate the often dormant upper back and shoulder-stabilizing muscles. You need to wake these up if you're training upper body! It'll also train you to depress and retract the shoulder blades.

This position has huge carryover to exercises like rows and pulldowns, but also the bench press and squat setup.

How to Do It

  • Lie on your back with the arms angled up to about 45 degrees.
  • Start the movement by pulling the elbows down towards your hips, like a lat pulldown, while lightly pressing the forearms into the ground at all times.
  • Press your arms back up, like a shoulder press, to start position, and repeat.

Related:  The Simple 7 Warm-Up

Related:  Before Your Leg Workout, Do This Exercise