12
17
2022

12.20.22 | 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. SEATED CABLE BENT ARM REAR
DELT FLY
seated facing cables crossed over with wrist
cuffs on ( hooks inside of wrists or grabbing
cable if no cuffs ) arms will be at 90 degrees
with the cable height set to the wrist height in
seated position.
3 sets : 10 to 15

2. INCLINE CHEST SUPPORTED SEATED
HIGH TO LOW CABLE
CHEST PRESS
d grip handles and cables set to track like
a decline press from high to low. bench set
at 60 degrees with full chest support ( so
you’ll be facing away from cables ).
3 sets : 15-12-10 + drop 5

 

3. SINGLE ARM DB BENCH PRESS
done from flat bench position. wear a light glute band
around wrists to create some extra stability.
1 warm up set
4 sets : 6-6-6-6

 

4. CHEST FOCUSED DIPS
angle body over the movement so create
a steep angle press position.
3 sets : failure

 

5. STANDING EZ BAR FRONT RAISE TO PULLBACK | DB
GIRONDA LATERAL DELT SWING
1.5x shoulder width pronated grip. raise out to the front
then pull back to you at the top end. | 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 : 10 to 12 | 10-10-10 ( that’s 20 both ways )

5. BAND & CABLE TRI PRESSDOWN
use a large medium band on the cable. like a
longer rope attachment. this will allow a better path
to full arm extension that those short ropes. plus the
added tension from the band is a nice touch.
4 sets : 15-12-10-8

compound set with

DB REVERSE GRIP SKULL CRUSHER
db’s held in supinated position
4 sets : 6 to 8

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven