09
01
2023

9.5.23 : 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 CABLE DECLINE PRESS
done seated on 90 degree backrest bench facing away from
cable crossover. set cables to track on a decline across the lower
chest. do just like a db press and emphasize shoulder adduction
on the end range of the positives. this means push shoulders towards
each other.
3 sets : 20-16-12
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “

2. CHEST FOCSUED DIP WITH FEET REAR ELEVATED
neutral grip position on dip bars with feet laid back on an adjustable
bench for stability and body control to better focus on the press.
4 sets : 10-8-6-4 + drop 10
*prog overload each set in succession if applicable

 

3.  DB FLOOR FLY
db fly done from floor position like a floor press
only with neutral db position and more of a fly arcing
range of motion.
3 sets : 15-12-8 + drop 8
*prog overload each set in succession

 

4. ONE ARM CABLE LATERAL
RAISE | KNEELING CHEST SUPPORTED
EZ BAR REAR DELT PULLBACK
low pulley with d grip handle in front of you and raised
to side out away from cable. | kneeling on a bench inclined
to 45 degrees using a ez bar with a palms away from you grip.
squeeze and pull back behind you as far as you can – if you can lol.
may need to find a lighter bar or use dbs if you’re struggling.
3 sets : 10-10-10 | 10-10-10 ( 20 w/ both directions )
*prog overload each set in succession

 

5. SMITH MACHINE JM PRESS
just inside shoulder width pronated grip. set up so
the smith bar comes over your throat so its a cross between
a close grip press and a skull crusher. emphasize a deep stretch
position in the bottom.
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

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