04
22
2023

4.25.23 | PUSH

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS

———————————–

 

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

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


STRAIGHT ARM LYING DB PULLOVER
pronated grip on db’s with straight arms hinging
on the shoulder to overhead position
2 sets : 10-10

SESSION :

 

1.  SIDE LYING INCLINE DB LATERAL
RAISE| CHEST SUPPORTED ONE ARM
DB REAR DELT RAISE

side supported position on incline bench lifting
db up from the hip laterally. | chest supported using
the same incline and raising back at a 45 degree angle into
shoulder extension on the rear delt.
follow bench angle cues as follows :
set 1 | 45 degrees
set 2 | 30 degrees
set 3 | 10 to 15 degrees
3 sets : 10 to 15 | 12 to 15
*prog overload each set in succession

 

2.  SIDE LYING DB REAR DELT RAISE | SEATED
CABLE CROSSOVER PULLBACK LATERAL RAISE
side supported position on flat bench with top arm hanging
across body to stretch the rear delt. db in that hand in neutral
position. full raise to straight vertical arm position. | seated
facing crossed cables hooked to wrist cuffs and pulled back to
a wide y position.
3 sets :
10 to 15 | 10 to 15
*prog overload each set in succession

3. SEATED ONE ARM DB ARNOLD PRESS
seated on adj bench at 90 degrees with back support. db
starts supinated in front of you and open out and up
like a typical arnold press. this unilateral way hits hard.
3 sets : 12-10-8
*prog overload each set in succession
*do both sides

 

4. INCLINE CABLE + DB BENCH
CONVERGING BENCH PRESS
bench set at 15 to 30 degrees and placed centered
on cable crossover machine. position so cables will
track vertically as they will be hooked to wrist cuffs
on each hand to create another dimension of tension
and allow convergence resistance. cuff hooks on outside
of wrists.
4 sets : 12-10-8-6
*prog overload each set in succession

 

 

5. LYING 2 DB STRAIGHT ARM PULLOVER
in the lowering phase, open arms away from each
other. as you pull them back over the clavicle, bring them
together. this will be a v motion. grip is palms up which
is pronated.
3 sets : 15-12-10
*prog overload each set in succession

6. SEATED CABLE CROSSOVER KATANA EXTENSION
seated facing away from cables with bench centered. cables will
cross behind you into an x position and extend up and out
to a y position overhead. set cables low enough to
have constant tension once you’re in position to train the
movement. back support is helpful but not needed.
4 sets : 15-12-10-8
*prog overload each set in succession

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven