PUSH SESSION : LOWER CHEST | FRONT & MEDIAL DELTS LATERAL & MEDIAL TRIS | POSTERIOR CALVES
PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS | POSTERIOR CALVES
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DYNAMIC 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
BANDED SHOULDER OPENER
reverse band tension around shoulder joint
2 sets : 15 to 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
SESSION :
1. KNEELING INCLINE CHEST
SUPPORTED EZ BAR PULLBACK
TO SHOULDER EXTENSION
use a 45 to 60 degree kneeling incline
position with ez bar held behind you in
just outside shoulder width grip. this
can be pronated or supinated – so try
both to find your preference.
3 sets : 10 to 15
2. DECLINE SMITH MACHINE BENCH PRESS
use a slight decline position with grip outside shoulder
width and pronated. bar should come down bottom of chest.
1-2 warm up sets
4 sets : 10-8-6- WIDOWMAKER SET
*widowmaker is 20 rep set with 8-10 rep
weight on the bar and done without re-racking the weight
and using rest pauses.
3. NEUTRAL GRIP CHEST FOCUSED DIP
WITH TURN TO EACH SIDE ALTERNATELY
this is be a standard dip only as you push from bottom
position, you’ll drive into one side more distributing
more tension there. alternate sides.
3 sets : failure
4. STADING BENT OVER
CABLE D GRIP PRESS/FLY
use a supinated grip which will
make you tuck your elbows much more
than a fly. do this more like a press with
shoulder adduction ( driving together ) as you finish
the positive side of the rep.
3 sets : 15-12-10 + drop 8
5. REVERSE GRIP INCLINE CHEST
SUPPORTED EZ BAR PRESS |
SEATED DB LATERAL RAISE
shoulder width supinated grip with elbows in as you press up, so you
can feel out the anterior delt. no need to press to full arm
extension as this is more of an uppercut | just flip around on that
bench and back support the incline. the raise is out to
a wide v position.
3 sets : 15-12-10 | 15-12-10
5. BENT OVER CABLE KICKBACK
works well with 2 ropes that are pulled
to as long of length as they can go to
allow arm travel beside you and enough
distance to get full arm extension.
4 sets : 12-10-8-6
compound set with
NEUTRAL GRIP DB CLOSE GRIP BENCH PRESS
shoulder width neutral grip
4 sets : 6-6-6-6