1-7-23 | PUSH SESSION : LOWER CHEST | FRONT & MEDIAL DELTS | LATERAL & MEDIAL TRIS
PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS
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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
TENNIS BALL RELEASE ON ROTATOR CUFF
ball placed on cuff and arm ran through motions to
break adhesions that typically cause shoulder pain
and impingement.
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. STRAIGHT ARM BB PULLOVER FROM
SPOTTER ARMS
pronated grip just outside shoulder width.
arms will stay straight which puts a ton of torque
into your body. use db’s first if you need to work up
to a bar or aren’t able to do a bar.
3 sets : 15-12-10
2. DB BENCH PRESS
4 sets : 12-10-8-6 + drop 6
compound set with
BANDED PUSH UP
band around you to add resistance to push up. prob a
lighter one if you’re pressing seriously – maybe no band if
you don’t need one to get tore up.
on last 3 sets : fatigue/failure
3. SUPINATED SLIGHT DECLINE SMITH
MACHINE BENCH PRESS
supinated grip outside shoulder width.
decline a flat bench just a tad with a weight plate.
4 sets : 20-15-12-10
4. HIGH TO LOW CABLE FLY
cable set to track from a high to low position
across the chest.
3 sets : 15-12-10 + drop 10
5. STANDING DB SHOULDER PRESS | STANDING
DB LATERAL RAISE
db’s press from a standing position | raise out
to a wide y position
3 sets : 12-10-8 | 20-20-20
5. REVERSE GRIP CABLE TRI PRESSDOWN
just inside shoulder width supinated grip
4 sets : 8-8-8-8
compound set with
PRONATED GRIP PRESSDOWN
shoulder width pronated grip
4 sets : 12-12-12-12