PUSH 2

WARM UP MENU :

BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15

DB/KB PULLOVER
bent arm position leading with the elbows
to open the lats and t spine
2 sets : 20-20

CHEST SUPPORTED DB REAR DELT RAISE
flat bench chest support making sure to bias the
rear delt and not the back. this opens up the chest
for pressing also.
2 sets : 20-20

STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10

SESSION :

 

1. BENT OVER EZ BAR REAR DELT
EXTENSION PULLBACKS
use a supinated or pronated grip ( feel
out which you connect with best ) with
a shoulder width grip. the bar is behind you
and you pull straight back into shoulder
extension. if you lack decent hip extension
ability, the incline chest support it is for you.
3 sets : 10 to 15

 

2. STANDING BAND PULL APART TO CABLE CROSSOVER 
REAR DELT FLY
start by using a light band to crank out some good
rear delt activators before going to seated position
on the crossover and pulling back in a reverse pec deck fly
motion. guaranteed rear delt connection here. set cable
for slight high to low motion.
3 sets : fatigue | 10 to 15

3. NEUTRAL GRIP PUSH UP PRE
EXHAUSTION TO SEATED BB
SHOULDER PRESS BEHIND THE
HEAD
start by taxing some push ups off a
couple db’s placed for a neutral grip
on the floor just outside shoulder width.
i like to create the deficit here for more
pec stretch. after you FAIL there, go
to the BB and military press that behind
the head. grip on bb at least shoulder
width, but wider is good also to snatch position.
4 sets : fatigue | 10-8-6-6 + drop 8

4. INCLINE PLATE LOADED BENCH PRESS
ADD ON : BAND TENSION
3 sets : 20-15-12 + drop 10

 

5. DB GUILLOTINE BENCH PRESS
use flat bench and elbows are really flared out
so go lighter and watch the shoulder, focus
on the clavicular head of the chest doing
some work here.
3 sets : 15-15-15

 

6. STANDING EZ BAR TRICEP FRENCH PRESS
inside shoulder width pronated grip lowering behind the
head and pushing up into a full extension.
3 sets : 8-8-8 

superset withCABLE TRI PRESSDOWN
use a slightly wider than shoulder
width pronated grip and focus on the
full extension across the elbow.

3 sets : 15 to 20