03
08
2023

3.10.23 : 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. HIGH TO LOW CABLE FLY WITH
ALTERNATING CROSSOVER
on each rep youll alternate which arm crosses in front
of the other as you adduct the shoulders fully. so left over
right, then right over left. use wrist cufss or d grip handles.
3 sets : 20-15-12
*prog overload each set in succession

 

2. SMITH MACHINE SLIGHT DECLINE
BENCH PRESS
1.5-2x shoulder width pronated grip. set bench decline
with a weight plate for a 10-15 degree decline position.
4 sets : 7-6-5-4
1 set : 15 to 20
*prog overload each set in succession

 

3. CHEST FOCUSED DIPS WITH ALTERNATING
SHOULDER ADDUCTION
if you drape feet behind you on an incline bench you can
get a good angle on these and also can be used for light
assistance if needed. each rep on the positive push will  drive
more into one side as you adduct shoulder ( pull in to middle of body )
the bottom position is centered every rep. this makes it very
difficult to train this one.
3 sets : 0 RIR each set
*reps in reserve

 

5. SINGLE BENT ARM STANDING
DB LATERAL RAISE | DB FRONT CLAP RAISE

just watch the medial delt as you move here and figure out
how to raise with it. its and outward movement not an upward.
it has to come up if its raised out. | dbs held thumbs up and as you
hit peak front raise, pull them together in the middle via shoulder
adduction.
3 sets : 20-15-12 | 10-10-10
*prog overload each set in succession

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
3 sets : 10 to 15
*prog overload each set in succession

compound set with

MECHANICALLY NASTY CLOSE GRIP
PUSH UP
grip or hand placement just outside of shoulder width.
you want your palms in line  with lower rib
cage to make this very disadvantageous mechanically.
this means much harder. works good if you use some
dbs on the floor for hand grip or from a low smith
machine setting with the bar.
3 sets : 0 RIR each set
*reps in reserve

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