04
05
2023

4.12.23 : 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. 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

2. HIGH TO LOW CABLE CROSSOVER PRESS
this is like a dip with a crossover using the cables. its
basically a bilateral press across as seen last split.
each time you cross over, alternated the over and under.
3 sets : 20-16-12
*prog overload each set in succession

 

 

3. DB HIP EXTENSION BENCH PRESS
press from a glute bridge position on a flat bench.
this creates an active decline position.
4 sets : 8-8-6-6
*prog overload each set in succession

 

4. RING DIPS
done from rings hanging in a rack. if you slide an
incline bench behind you to the right height, you can lay
your ankles back on it for stability, position, and assistance.
3 sets : 15-10-8
*prog overload each set in succession
*sub parallel bar dips

 

5. STANDING CABLE CUFF LATERAL
RAISE | WIDE GRIP EZ BAR FRONT RAISE
TO OVERHEAD
cable set to waist height and cuff goes just below the
elbow. this cuts off the lower arm from movement and
allows lateral raise focus from the shoulder. | 1.5X
shoulder width pronated grip and raised all the
way into the overhead position each rep.
3 sets : 10 to 15 | 10 to 15
*prog overload each set in succession

 

5. REVERSE GRIP TRI PRESSDOWN
just inside shoulder width supinated grip
3 sets : 10 to 15
*prog overload each set in succession

compound set with

DB TRICEPS PRESS
done from flat bench with db’s in a supinated
press position. center of mass will be lower that your chest
to place more stress on the triceps.
3 sets : 8-8-8
*prog overload each set in succession

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