Whether you're lifting big weights or prepping for a plank challenge [1], you need to warm up your shoulder joints. We like combining scarecrow [2], which lubricates the socket joint, with these straight-arm push-ups (also known as scapular push-ups). This push-up variation opens up the complicated shoulder joint and readies it for all kinds of workouts. Plus, the straight-arm push-up is great for training the upper body to work with a stabilised core.

Straight-Arm Push-Up

• Start in a traditional plank position with your hands directly under your shoulders and your feet hip-distance apart.
• Exhale and press your shoulder blades apart; your upper back will rise toward the ceiling.
• Keeping your core braced and your arms straight, inhale and allow your shoulder blades to slide toward each other. Then repeat.
• The range of motion of this exercise is small and concentrated. Perform the movement slowly and smoothly.

Do two sets of eight to 10 reps.