07
08
2023

7.12.23 : 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 FLY WITH HALF FOAM ROLLER
BETWEEN SCAPS
seated and centered in front of cable crossover with 90 degree
bench setup ( foam roller banded to backrest at t spine height )
use d grip handles or cuffs with hook to back of wrist. set line of pull
to be across mid to upper chest.
3 sets : 20-15-10
*prog overload each set in succession

 

2. SLIGHT DECLINE DB BENCH PRESS
set decline on a flat bench to about 10 degrees.
4 sets : 20-10-8-6
*prog overload each set in succession

 

 

3.  CHEST FOCUSED DIPS WITH TURN
INTO SIDES ALTERNATELY
standard chest focused dip position but with
a slight rotation into each side alternately
to create more internal shoulder rotation
making the chest work harder. alternate
sides each rep.
3 sets : 0-1 RIR
*prog overload each set in succession if you are able to add
loading via dip belt ( only if you can get over 8 reps on each
side )

 

4. DB UPRIGHT ROW | ONE ARM DB FRONT RAISE
dbs in front of you and open up and out to a wide
upright row position | hold 2 dbs but only raise
one side at a time for a full set and then alternate.
use a pronated grip position.
3 sets : 12 to 15 | 10 to 15
*prog overload each set in succession

 

5. CABLE ONE ARM PRESSDOWN ROLLING FROM
INTERNAL TO EXTERNAL SHOULDER ROTATION
cable set high with no attachments and neutral position grip
correlating to the pressdown. with shoulder internally rotated,
press down and as you come up roll over to outward shoulder
and then extend again – repeat alternately.
2 sets : 8-8 ( total of 16 reps counting both positions )
1 set :  10 to 12 ( stay internally rotated )
1 set :10 to 12 ( stay externally rotated )

 

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

 

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