7.29.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK
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 DB ARNOLD PRESS
ROTATIONS | SEATED DB LATERAL RAISE
just the rotational portion of the arnold press that
stops at 90/90 shoulder external rotation. | set adj. bench
back on a steep 60 degree incline and lay back. do a strict lateral
raise from this position.
3 sets : 20-15-12 | 15 to 20
*prog overload as needed per rep ranges
DELT FLY | SEATED EZ BAR REVERSE GRIP
SHOULDER PRESS
set cables to above head height in seated position with
no attachments on them. cross cables over and take
seated centered position to the them and back a ways of the
cable trainer. pull down and back on the pendulum of the
shoulder joint.
3 sets : 20-15-12 | 10 to 15
*prog overload each set in succession
3. ONE ARM INCLINE DB BENCH PRESS
INSIDE OF RACK
bench set to 30 degrees and set up in a rack so
you can grab a post with free hand as you
press the working side. make sure you pull your
shoulder towards your ear as you reach top of press
( adduction/internal rotation)
3 sets : 15-10-8
*prog overload each set in succession
4. SEATED BB KLOKOV SHOULDER PRESS
set this up using spotter arms or pins to break up the
eccentric and concentric chains. press is snatch grip
pressed behind the head. set depth of press based on your
shoulder mobility.
4 sets : 6-6-6-6 + drop 6
*prog overload each set in succession
INTO PRONATED POSITION
cable set for a slight low to high course with d grip handles
attached. as your adduct your shoulders on the positives, rotate your hands
from palms open to palms down position on the contraction.
3 sets : 20-15-12
*prog overload each set in succession
6. LYING DB SKULL CRUSHER
dbs in neutral position
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.