4.21.23 :PUSH SESSION : LOWER CHEST | DELTS LATERAL & MEDIAL TRIS
PUSH SESSION
LOWER CHEST | 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. SEATED CABLE FLY
setup so there’s a slight downward trajectory on
the fly to pick up lower chest fibers more. use d grip
handles with cable set at upper chest height in
seated position.
3 sets : 10-12-15
*prog overload each set in succession and ascend reps
2. SLIGHT DECLINE DB BENCH PRESS
WITH CABLE CUFF RESISTANCE
this is an old classic I resurrected from the old days. you set the bench up
with a slight decline by putting a plate under the foot end. your
bench will be centered to the cables head side closest to cables.
wrist cuffs with hooks to outside of wrist will hook to cables with
light resistance on them keeping hands free to grab the db’s. this
will give resistance on 2 planes and the cables will resist shoulder
adduction which will help you really squeeze the chest.
4 sets : 12-10-8-6
*prog overload each set in succession
3. CHEST FOCUSED DIP
chest over the movement to make it like
a decline press position. use a slow and
squeezing tempo on the positives. makes it
significantly harder.
3 sets : 0-1 RIR
*prog overload each set in succession with loading
if applicable
4. STANDING ONE ARM BEHIND THE
BACK LATERAL RAISE | BENT OVER ONE
ARM REAR DELT RAISE
put the db behind you to stretch the delt and raise out
to the side and front in line with your medial delt ( middle
shoulder ). hang onto something with free hand for
stability. | fully bent over with supinated grip on db
and pulling back into shoulder extension lined up on
the rear delt.
3 sets : 12 to 15 | 12 to 15
*prog overload each set in succession
5. DB TRICEPS FLOOR PRESS
done from flat bench or floor 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 : 6 to 8
*prog overload each set in succession
compound set with
STANDING CABLE CROSSOVER
TRICEPS PRESSDOWN
cables crossed and arms fully extended down
and out to the sides. grab cables without attachments.
3 sets : 10 to 12
*prog overload each set in succession