07
17
2023

7.18.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK

By Adam 0

PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK

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WARM UP MENU OPTIONS :

BENCH SUPPORTED DB SHOULDER
EXTERNAL ROTATION
arm rested on bench and hinging front to back
into shoulder external rotation.
2 sets : 10 to 15

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


STRAIGHT ARM LYING DB PULLOVER
pronated grip on db’s with straight arms hinging
on the shoulder to overhead position
2 sets : 10-10

SESSION :

 

1.  SEATED CABLE CROSSOVER
PULLBACK | SEATED DB PENDULUM LATERAL RAISE

cables set to shoulder height in seated position and crossed over
each other. wrist cuffs with hooks on palm side of wrists. | dbs
held with stiff arms and pushed out laterally like a pendulum with
the shoulder being the hinge point. this will be the bottom 2/3 of
the raise motion.
3 sets : 10 to 12 | 15 to 20
*prog overload as needed per rep ranges

 

2. STANDING BB KLOKOV
PRESS OFF THE PINS | BENT OVER
DB PULLBACK SHOULDER EXTENSION
set rack spotter arms to base of skull height in standing
position. use a snatch grip and every rep will have a touch
on the pins. | dbs held with palms away from you grip and pulled
back and over you as far as you can go. ideally this will be above you
and over your shoulder joints in the fully bent fwd position.
3 sets : 15-12-10 | 10 to 12
Klokov Press only | 1 set : 6
*prog overload each set in succession

3. LOW INCLINE BB BENCH PRESS
set bench at 15 degrees and use grips each
set as follows.
set 1 : snatch
set 2 : 1.5x shoulder width
set 3 : just outside shoulder width
3 sets : 15 to 20
*prog overload each set in succession

 

4. SEATED MACHINE SHOULDER PRESS
outside shoulder width pronated grip
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession

 

5. ONE ARM CABLE LOW TO HIGH
UPPERCUT FLY
cable set low. use d grip handle or wrist cuffs.
movement tracks up and across the upper chest
maximizing internal shoulder rotation.
3 sets : 10 to 15
*prog overload each set in succession

6. SEATED NEUTRAL GRIP TRICEPS
FRENCH PRESS
seated with 90 degree back support and neutral
triceps bar if possible. press to full arm extension
across the elbow joint. emphasize the bottom stretch.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession

superset with

INCLINE LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE

back supported on bench set at 30 degrees with weight plate on
forehead for resistance. lower and raise neck into
flexion.
3 sets : 15 to 20
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.

 

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