06
05
2023

6.9.23 : 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. SEATED CABLE CROSSOVER FLY
seated on 90 degree adjustable bench centered
in cable crossover with d grip handles. set cables to
track across lower chest on a slight high to low course.
cross over the end range of each rep alternately.
3 sets : 20-15-12
*prog overload each set in succession

 

2. ONE ARM DB BENCH PRESS
done from flat bench in a slight decline
position with weight plate under foot end
to create that small decline angle.
4 sets : 8-6-5-4
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set

 

3.  SMITH MACHINE CLOSE GRIP
BENCH PRESS
use a flat bench position with a just outside
shoulder width pronated grip.
3 sets : 15-12-10

 

4. ONE ARM CABLE LATERAL RAISE TO
EXTERNAL ROTATION | STANDING
DB FRONT RAISE
wear cuff with hook to inside of wrist and raise
about 80% of a lateral, then open up and back into
the 90/90 position of shoulder external rotation. |
3 sets : 10-10-10 | 15 to 20
*prog overload each set in succession

 

5. DB KICKBACK USING REVERSED
BICEP BLASTER

you hang your arms in a bicep blaster biceps down to it ( this
means its worn across your back ), which
will support your arms for the triceps to extend and have a
brace point. bend over and kick back into full arm extension.
dbs will go from neutral in the bottom and rolled open to palms
up in the extension.
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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