02
19
2023

2.21.23 : 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. INCLINE CHEST SUPPORTED CABLE FLY
incline set to 45 degrees and centered to cable crossover.
you’ll be facing away from cables and d grip handles
for attachments.
3 sets : 15-12-10 + rest pause 5

 

2. SMITH MACHINE BENCH PRESS
2x shoulder width grip
4 sets : 7-6-5-4
1 set : 15 to 20

 

 

3. DECLINE DB BENCH PRESS
use a steep decline if possible ( 30-45 degrees )
3 sets : 12-10-8 

 

5. SINGLE ARM STANDING DB LATERAL RAISE | SINGLE
ARM CABLE FRONT RAISE
use free hand and hang onto cable machine pillar and
raise out to the side. | standing facing away from
cable with thumbs up grip on cable (no attachments )
3 sets : 15 to 20 | 10 to 15

5. CABLE CROSSOVER X PRESSDOWN
cables crossed over each other and grabbed with no
attachments. extend arms into a wide x position. go for
full arm extension
4 sets : 10-10-10-10

compound set with

NEUTRAL PUSH UP WITH ALTERNATING
SHOULDER ADDUCTION
db’s place on floor 1.5x shoulder width in
a neutral position. alternated rotating into each
side with internal shoulder rotation to hit the inner
chest.
4 sets : failure
*match sides for reps

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