06
26
2023

7.1.23 : 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. SLIGHT DECLINE BB BENCH PRESS
set decline to 15 degrees and use a wide pronated
grip. ( ways outside shoulder width grip ).
3 sets : 20-15-12 + rest pause 5
*prog overload each set in succession

 

2. CHEST FOCUSED DIPS 
position body over the movement so its like
steep decline press in nature/angle. add loading with
a dip belt if applicable.
4 sets : 15-12-10-6
*prog overload each set in succession

 

3.  LOW TO HIGH STANDING ONE
ARM CABLE SCOOP FLY
set cable to track low to high approx 45 degrees in
upslope. use d grip handle or wrist cuffs with
hooks on back of wrist. scooping fly motion up and
across the chest into the upper pec. just came up with this
one and its a good one.
3 sets : 12 to 15
*prog overload each set in succession

 

4. ONE ARM CABLE LATERAL
RAISE
| EZ SUPINATED SCOOP FRONT RAISE
low pulley cable with cuff or d grip attachment. cable is in
front of you and raised out to the side. | just inside shoulder
width supinated grip with a scooping motion
into a front raise.
3 sets : 15 to 20 | 15 to 20
*prog overload each set in succession

 

5. WIDE PRONATED GRIP TRICEP
DIP FROM SMITH MACHINE BAR
outside shoulder width pronated grip on smith
bar. elbows with be more flared out to blow up
the medial and lateral heads.
3 sets : 0-1 RIR

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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