03
27
2023

4.3.23 : 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. 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 : 15-12-10
*prog overload each set in succession

 

2. CHEST FOCUSED DIPS
loading via dip belt if needed/applicable
4 sets : 12-10-8-5
*prog overload each set in succession

 

3. DB HIP EXTENSION FLOOR PRESS
done from a glute bridge position on floor
to create a decline pressing angle.
3 sets : 20-15-10
*prog overload each set in succession

 

4. STRAIGHT ARM DB PULLOVER
palms up to db and emphasizing a full stretch while
keeping arms straight. pulling over the top to
above the chest and squeezing in to that position
with the chest.
3 sets : 10-10-10
*prog overload each set in succession

5. LYING CABLE LATERAL RAISE | STANDING
DB FRONT RAISE TO OVERHEAD
lying on flat bench with cables set just a tad above you’re
laying height and they are crossed over. raise out and
open to the sides which will be laterally from this
laying position. use wrist cuffs or d handles.
3 sets : 10 to 15 | 10 to 15
*prog overload each set in succession

 

5. LYING EZ BAR THROAT CRUSHER
inside shoulder width pronated grip and coming
in sharply across the elbow so the bar tracks over the
throat.
3 sets : 8-8-8
*prog overload each set in succession

compound set with

KNEELING DB KICKBACK EXTENSION
kneeling on flat bench and hinged fwd with upper
arms parallel to the floor at all times. extend probably
lighter db’s fully to contract the triceps. this movement
emphasized that end range squeeze so get that every rep.
3 sets : 8-8-8
*prog overload each set in succession

 

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