09
24
2023

9.27.23 : 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 DB BARREL PRESS/FLY
done from flat bench position with db in fly position.
set up in a rack so you can grab post with free hand for
leverage/stability.
3 sets : 10-10-10
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “

 

2. SMITH MACHINE SLIGHT DECLINE BENCH PRESS
set 10 degree bench decline. pronated grip with width being set to
perfectly vertical forearms in bottom position.
4 sets : 8-8-8-8 + drop 4
*prog overload each set in succession

 

3.  CHAIR DIP
done using 2 adj benches or plyo boxes set to
same height and just outside your shoulder width. same dip concept
as most chest focused dip setups.
3 sets : 0-1 RIR
*prog overload each set in succession

 

4. STANDING ONE ARM SHOULDER INT. ROTATED
CABLE LATERAL RAISE (C/S) HIGH INCLINE CHEST SUPPORTED
DB REAR DELT FLY
cable in low position with no attachments and grabbed with pinky side
of hand up ( this creates int. shoulder rotation. raise out to the side like
you’re pouring a pitcher of water out in the top. | set bench incline to
70 degrees and use a bent elbow position to perform the reverse fly. concentrate
on shoulder adduction in the bottom then spreading apart as you pull upward.
3 sets : 15-15-15 | 15-15-15
*prog overload each set in succession
(c/s) = compound set

 

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 : 10-10-10 – ( 6 to 8)

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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