10
04
2023

10.8.23 : 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. STRAIGHT ARM DB PULLOVER
done from flat bench position with dbs held together in
pronated grip position. lower with straight arms until
biceps are next to ears, then squeeze back up to above the
chest.
3 sets : 12-10-8 + drop 8 with bent arm pullover
*prog overload each set in succession

 

MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “

 

2. ONE ARM DB BENCH PRESS
set up in a rack so you can use free hand to grab post for
support. focus on deep pec stretch and shoulder adduction into
to the top position.
2 sets : 10-10
*prog overload each set in succession

BILATERAL DB BENCH PRESS
2 sets : 8-8 + rest pause 2-4

 

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. 2 ROPE THUMBS BACK FACE PULL (C/S) ONE ARM
CABLE SHOULDER INT. ROTATED LATERAL RAISE
2 ropes moved to longest position they can make and pulled back to
90/90 shoulder external rotation with thumbs pointing back. want
to raise up and back into these and set cable to just above head
height. | cable set to low position with no attachments. hold it with pinky
side of hand to top and raise laterally ( this will be not straight to the side
but 45 degree angle from body roughly )
3 sets : 12 to 15 | 12 to 15
*prog overload each set in succession
(c/s) = compound set

 

5. SMITH MACHINE JM PRESS S/S
BACK SUPPORTED HEAD TURNED
NECK RAISE
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. | back supported with head turned 45 degrees to the side.
plate loaded on forehead. make sure to do both directions
for 1 set.
JM PRESS | 3 sets : 10-10-8 + rest pause 0 RIR
NECK RAISE | 2 sets : 15 to 20
s/s = superset

 

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