01
22
2023

1.25.23 | 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

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. SLIGHT DECLINE DB PULLOVER
hands clasped on handle of single db.
slight bend in the elbows and extend
to a chest flex in the top position.
3 sets : 10-10-10

 

2. SEATED CABLE PRESS
centered and facing away from cable crossover
with handles set up above you for an approx.
30 degree angle of descent. this will be line a decline
but with cable tension. back supported at 90
degrees.
3 sets : 15-12-10 + drop 6

3. SMITH MACHINE 2 BOARD PRESS
each set slightly narrow your grip starting pretty
wide on first set and last set will be shoulder width.
4 sets : 8-8-8- (6-4-2 cluster set )

4. INCLINE BANDED PUSH UP
done from a bench or plyo box with hands
on the elevated surface and feet on the floor.
long band goes around you to create pressing
tension.
4 sets : failure
*use band tension at your discretion bc you may
be failing with bodyweight on single digit reps.

 

5. SEATED NEUTRAL GRIP DB SHOULDER
PRESS
| STANDING DB + BAND LATERAL RAISE
db press from a seated position | stand on extra light long
resistance band and hold db’s also. raise out to a wide
y position.
3 sets : 15-12-10 | 15-15-15

5. SUPINATED CROSS BODY TRI EXTENSION
reverse grip on d handle
4 sets : 10 to 15

compound set with

DB HEX PRESS
dbs held together in neutral position
and pressed from floor of flat bench.
4 sets : 8-8-8-8

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