06
16
2023

6.20.23 : 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. LOW INLCINE BB BENCH PRESS
set incline to 15 degrees and use a wide pronated
grip. ( way outside shoulder width grip ).
3 sets : 20-15-12
*prog overload each set in succession

 

2. STEEP DECLINE SMITH MACHINE BENCH PRESS
use a 45 degree decline if possible and a just
outside shoulder width grip.
4 sets : 10-8-6-4
*prog overload each set in succession
*use a couple warm up sets to work to first 8 rep set

 

3.  LOW TO HIGH SEATED CABLE FLY
set cable to track low to high approx 45 degrees in
upslope. use d grip handles or wrist cuffs with
hooks on back of wrist.
3 sets : 12 to 15
*prog overload each set in succession

 

4. LEANING AWAY ONE ARM DB
LATERAL RAISE | ONE ARM SUPINATED
CABLE FRONT RAISE
lean away from the side you’re raising to make
it more difficult – probably wanna hang onto something
also so you don’t fall over lol. | low pulley with
d grip handle and a scooping motion into the front
delt.
3 sets : 25-20-15 | 15 to 20
*prog overload each set in succession

 

5. WIDE GRIP CABLE PRESSDOWN
wide pronated grip outside shoulder width and bent fwd
in the torso. kinda do this like a skull crusher and place
emphasis on a full arm extension so the triceps fully
contract on every rep.
4 sets : 12-10-8-6

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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