08
31
2023

8.31.23 : 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 TO
SHOULDER EXTERNAL ROTATION | SEATED DB LATERAL RAISE

seated and centered in crossover with cables set to shoulder height
in seated position. wrist cuffs with hooks to inside of wrists is ideal. cables
are crossed over and pulled back to y position in shoulder external
rotation. | focus on the bottom 2/3 of the raise range of motion
3 sets : 12 to 15  | 15 to 20
*prog overload as needed per rep ranges

 

2. SEATED CABLE SUPINATED OVERHEAD
FRONT RAISE | STANDING DB UPRIGHT ROW
use long bar attached to low pulley cable and a supinated
grip just outside shoulder width. scoop raise this all the way up
into the overhead position. | bent arm position with more upward thrust
than a lateral raise. open up and out wide to blow up the delts and
the traps in the top.
3 sets : 10-10-10 | 12 to 15
*prog overload each set in succession
MEAT AND POTATOES LIFT
” SHOULDER FLEXION “

3. SEATED BB SNATCH GRIP SHOULDER
PRESS OFF THE PINS
snatch grip pressing behind the head and off the pins or
spotter arms set at base skull height. this breaks up the
eccentric and concentric chain like a box squat for the
press. do with no back support in seated position.
4 sets : 10-8-6-4 + 4
*prog overload each set in succession

 

4. PLATE LOADED INCLINE CHEST PRESS MACHINE
keep press steeper across the upper chest by adjusting the seat
position.
3 sets : 15-12-10 + drop 10
*prog overload each set in succession

 

5. SEATED CABLE FLY TO PRONATED
CONTRACTION
set back supported adj. bench up facing away from
crossover trainer and cables to mid/upper chest height. negatives
done traditionally but as you hit the concentric, roll your wrists over
to pronated position ( palms down ).
3 sets : 20-15-10 + rest pause 4
*prog overload each set in succession

6. CABLE SKULL CRUSHER WITH NEUTRAL
GRIP USING STRAPS ON  STRAIGHT BAR
use a 15 degree bench incline and stick straps on bar to gain
a neutral grip position that’s shoulder width. make sure upper arm
angle is perpendicular to the floor.
4 sets : 12-10-10-8 + drop 8
*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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