4.3.24 | PUSH SESSION | SHOULDERS * UPPER CHEST * LONG HEAD TRICEPS * ANTERIOR NECK
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. STANDING DB SCAPULAR LATERAL RAISE
(C/S) STANDING LONG BAND THUMBS BACK FACE
PULL
lateral raise where lats flare out and pinky side of hands is
biased upwards ( kind unnatural but will nail the medial delts. |
I cut a band and knotted the ends to make very long rope like handles
for this. this allows a more natural and wider externally rotated position
to the 90/90 with thumbs back.
3 sets : 12 to 15 | 10 to 15
*prog overload as needed per rep ranges
SHOULDER FLEXION
6 WEEK PROGRESSION
PRE EXHAUST/BLOOD WORK :
SEATED DB SHOULDER PRESS
do one set in pronated position and one in
supinated with bench set at 60-70 degrees of incline.
2 sets : 15 to 20
2. SEATED BB MILITARY PRESS BEHIND THE HEAD
seated 90 degree back supported position with pronated grip. goal is to have
forearms perpendicular to the floor in bottom press position.
4 sets : 15-10-8-6
rest periods : 2 min
*prog overload each set in succession
this angle hits upper chest the best of all pressing angles. use a wide grip
and flare elbows out, bringing bar down over the clavicle region on the upper
chest.
3 sets : 20-15-12
*prog overload each set in succession
setup so line of force is across the upper chest by adjusting
the seat. i use a half foam roller on backrest to amplify the
chest hypertrophy on these. make them better for sure.
*prog overload each set in succession
5. CLOSE GRIP PUSH UP
hands placed just inside shoulder width. you should be fatigued
enough at this point to where these trash you. keep elbows tucked to
sides.
3 sets : failure
*prog overload each set in succession
superset with
LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE
back supported on bench with weight plate on
forehead for resistance. lower and raise neck into
flexion.
3 sets : 10 to 12
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.