05
12
2023

5.18.23 : PUSH SESSION : MID/LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | FRONT & SIDE NECK

By Adam 0

PUSH SESSION
MID/LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
————————————–

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. STANDING CABLE HIGH TO 
LOW PRESS
d grip handles on cables set above you so
you can press downward at a 45 degree
decline angle. cross over each rep alternately
hand over hand for more shoulder adduction.
3 sets : 20-15-12
*prog overload each set in succession 

 

2. INCLINE PLATE LOADED BENCH PRESS
4 sets : 8-8-8-8 + dropset 6
*prog overload each set in succession

 

 

3.  CHEST FOCUSED PARALLEL BAR DIPS
chest over movement into the negatives and push into
the top of the rep pulling yourself vertical.
3 sets : 0-1 RIR

 

4. BENT OVER CABLE REAR DELT
RAISE
| STANDING ONE ARM DB LATERAL RAISE

bent over to parallel to floor torso. cable set to low position.
use a wrist cuff or d grip handle and pull out into rear delt
fly position and back so arm is 45 degree angle from body.
3 sets : 15-15-15 | 15-15-15
*prog overload each set in succession

 

5. STANDING CABLE CROSSOVER X 
PRESSDOWN
cables crossed over with no attachments.
hands come together in the top and spread
apart naturally as the arms extend.
4 sets : 15-12-10-8

superset with

6. BACK SUPPORTED HEAD TURNED
NECK RAISE
back supported with head turned 45 degrees to the side.
plate loaded on forehead. make sure to do both directions
for 1 set.
2 sets : 15 to 20

 

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