3.20.23 : 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. HIGH TO LOW SINGLE ARM CABLE
PRESS ACROSS
this will allow to you press across your body with
more strength than a fly and more shoulder adduction
than a typical press. set the cable for a slight high to
low course similar to that of a small decline press angle.
3 sets : 12 to 15
*prog overload each set in succession
2. WIDE GRIP PAUSED BB BENCH PRESS
1.5-2x shoulder width pronated grip.
4 sets : 8-8-8-8
1 set : 5-5-5 cluster set
*prog overload each set in succession
3. GIRONDA FOCUSED DIPS
done with neutral v bar grip if applicable. feet are pulled
in front of you and head looks down. this will bring your chest
over the movement. you can rig up a leg assist/support in front
of you to help with executing these, bc they are hard.
3 sets : 0 RIR each set
*reps in reserve
compound set with
LONG LEVER DB FLY WITH
BACK ARCH
done from flat bench in an arched position.
keep arms with slight bend in elbow for a long
lever to make it more difficult.
3 sets : 15-12-10
*prog overload each set in succession
5. STANDING ONE ARM CABLE LATERAL
RAISE | EZ BAR UPPERCUT FRONT RAISE
use wrist cuff or d grip handle to raise out to the side
and slightly fwd | supinated grip just inside
shoulder width and elbows fixed in bent position.
hinges upward and will look like an uppercut.
3 sets :12 to 15 | 10 to 15
*prog overload each set in succession
5. BODYWEIGHT SKULL CRUSHERS
done on yoga mat on forearms spaced shoulder
width and pushing your body up to a top position
of a push up. this is tricep extension. do this from
knees if regular push up position is too hard.
3 sets : 0-1 RIR
*reps in reserve
compound set with
SUPINATED GRIP STRAIGHT
BAR TRI PRESSDOWN
supinated grip as follows each set
set 1 : inside shoulder width
set 2 : shoulder width
set 3 : outside shoulder width
3 sets : 10 to 15
*prog overload each set in succession