09
13
2023

9.16.23 : 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. ONE ARM CABLE PRESS ACROSS
cross body cable press on a high to low path like
a decline. this will allow a lot of shoulder adduction
as you come cross body.
3 sets : 15-12-10 + rest pause 5
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “

 

2. DB BENCH PRESS
done from flat bench position
4 sets : 6-6-6-6 + drop 6
*prog overload each set in succession if applicable

 

3.  CHEST FOCUSED DIPS
just bodyweight with very strict technique emphasizing
the stretch and the top end contraction. this will be humbling even
if you’re strong.
3 sets : 0-1 RIR
*prog overload each set in succession

 

4. HIGH INCLINE CHEST SUPPORTED DB
PINKIES UP LATERAL RAISE | BENT OVER DB
REAR DELT FLY
set bench to 60 degrees and chest support. externally rotate
shoulders which bring the pinky side of hands upward. raise out to a
wide y position and no to the sides. | bent over with dbs
in neutral position and pulled apart strictly using the rear delts.
3 sets : 15-15-15 | 15-15-15
*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 : 10-10-8-6 + 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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