07
19
2023

7.23.23 : 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 ONE ARM PEC DECK FLY
this will allow you to exaggerate the internal rotation
of the shoulder make the pec fully shorten and get a better contraction.
3 sets : 20-15-12
*prog overload each set in succession

 

2. CHEST FOCUSED DIPS
chest over the movement like a decline press.
4 sets : 12-10-8-6 + drop 6
*prog overload each set in succession

 

3.  STEEP DECLINE SMITH MACHINE BENCH PRESS
use an aggressive decline position if possible of 45+ degrees.
grip is just outside shoulder width pronated.
3 sets : 15-12-8 + drop 8
*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. ONE ARM CABLE CROSSOVER/CROSS
BODY PULLBACK | SEATED DB SUPINATED
UPPERCUT PRESS
cable set at just below shoulder height in standing
position. pull cross body and back to 90/90 shoulder
external rotation. | dbs held in front with supinated position
and pressed up .
3 sets : 12 to 15 | 10 to 15
*prog overload each set in succession

 

5. CROSS BODY CABLE TRI EXTENSION
cable set at just above head height and ran over the opposite
shoulder as working arm from behind you. use kaz handle or just
the raw cable. extend arm full across the elbow and body.
4 sets : 12-10-8-6 + drop 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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