12
08
2022

12/11/22 – PUSH SESSION : LOWER CHEST | FRONT & MEDIAL DELTS LATERAL & MEDIAL TRIS

By Adam 0

PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS
————————————–

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. REVERSE PEC DECK FLY
pronated grip
3 sets : 20-15-12

2. SEATED HIGH LOW LOW CABLE
CHEST PRESS
d grip handles and cables set to track like
a decline press from high to low. bench set
at 90 degrees with full back support
3 sets : 15-12-10 + drop 10

 

3. UNILATERAL DB BENCH PRESS
done from flat bench position
4 sets : 8-6-4-4

 

 

4. PUSH UP FROM BENCH WITH
ALT. ROTATIONS INTO EACH SIDE
use a flat bench the long way for hand
position which is pronated and 1.5x shoulder
width. every bottom position is centered , but
as you press into each rep, you turn into one
side to drive more tension.
3 sets : failure

5. SEATED CABLE FRONT RAISE TO
OVERHEAD POSITION | DB SIDE SWING
LATERAL RAISE
cable is in low position and you seat facing it
with a pronated grip shoulder width. raise up as
high as you can to overhead | raise both db’s the same
direction each rep and alternate. this means one side
is typical lateral, and the other follows across your
body. alternated sides each rep.
3 sets : 8 to 12 | 10-10-10 ( that’s 20 both ways )

5. STANDING CABLE CROSSOVER
X PRESSDOWN
cables crossed over and no attachments
4 sets : 15-12-10-8

compound set with

BODYWEIGHT SKULL CRUSHER
tricep push up done starting from elbows
on floor position and extending arm to
full extension. use a yoga mat for padding.
4 sets : failure

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