8.25.23 : PUSH SESSION : MID/LOWER CHEST | DELTS LATERAL & MEDIAL TRIS | FRONT & SIDE NECK
PUSH SESSION
MID/LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
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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. DB BARREL PRESS
done from flat bench position and dbs in neutral
position. think of this as a hybrid press/fly where the
negative is like a fly with a press as if you’re hugging
a barrel.
3 sets : 20-16-12
*prog overload each set in succession
MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “
2. DECLINE DB BENCH PRESS
use 15 degree decline
4 sets : 10-8-6-4 + drop 10
*prog overload each set in succession if applicable
3. SINGLE ARM PEC DECK FLY
this will allow an exaggerated range across the
chest as opposed to bilateral method.
3 sets : 15-12-8 + drop 8
*prog overload each set in succession
4. DB GIRONDA LATERAL SWING
RAISE | CABLE THUMBS BACK FACE PULL
SHOULDER EXTERNAL ROTATION
dbs are raised in the same direction cross
body alternately. | cable set to head height in
standing position with very long rope handles. grab so
thumbs will point behind you as you retract.
3 sets : 10-10-10 | 10-10-10 ( 20 w/ both directions )
*prog overload each set in succession
5. CLOSE GRIP BB BENCH PRESS
inside shoulder width pronated grip
4 sets : 12-10-8-6 + drop 10
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