02
01
2023

2.3.23 : 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. SEATED PEC DECK FLY
emphasize the stretch position to open
up the chest.
3 sets : 15 to 20

 

2. BB PAUSED BENCH PRESS
1.5x shoulder width grip. every rep is paused
in bottom position.
4 sets : 5-5-5-5
1 set : 15 to 20
*if full range chest touch hurts, you can board press
or bench block to above your chest height.

 

3. CHEST FOCUSED DIP
position yourself over the movement
to stress the chest and shoulders more than the triceps
3 sets : 10 to 15

 

5. DB GIRONDA LATERAL DELT
SWING
 | SMITH MACHINE SQUEEZE PRESS
dbs both raise out to the same side and alternate direction each
rep. one is normal latera and the other is cross body.  | set bench
parallel to smith machine bar ( hopefully is zero degree smith )
and use a close d grip handle to straddle the bar with a towel in it.
do just like a squeeze press.
3 sets : 12-10-8 | 15-12-10

5. LYING DB CROSS BODY TRI
EXTENSION ( L EXTENSION )
db will come across your body kinda between
your head and shoulder of the opposite arm. pinky
side of hand up and extend.
4 sets : 8-8-8-8

compound set with

CABLE X PRESSDOWN
cables crossed with no attachments . as you press down,
they track away from each other in line with the arm path
instead of downward.
4 sets : 10 to 15

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