4.11.24 | PUSH SESSION MID & LOWER CHEST | DELTS LATERAL & MEDIAL TRIS FRONT & SIDE NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
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SESSION :
1. INCLINE CHEST SUPPORTED CABLE CROSSOVER
LATERAL RAISE
bench set to 60 degrees and centered out in front of cable crossover. you’ll
be facing away front the cables with them crossed over and attached to
cuffs at the wrists. raise up and out to a wide y position.
3 sets : 10 to 15
*prog overload each set in succession
MEAT AND POTATOES LIFT
SHOULDER ADDUCTION
6 WEEK PROGRESSION
DEFICIT PUSH UP
stack a couple weight plates up on each side for an increased range
on the push up. use a band around you if you need extra resistance on these.
2 sets : 0-1 RIR
2. SMITH MACHINE BENCH PRESS
pronated grip with that leaves forearms perpendicular to
the floor in bottom press position. elbows at approx 70 degrees,
so very slightly tucked in but not much.
4 sets : 10-10-8-6
rest periods : 2 min
3. SLIGHT DECLINE DB BENCH PRESS
bench set at very slight decline position
3 sets : 10-10-8
*prog overload each set in succession
4. PEC DECK FLY (S/S) SEATED ARNOLD PRESS
ROTATIONS
setup with line of force through the mid chest ( i put a half foam roller
in between my scaps on the backrest ) | seated on a 90 degree back supported
bench and just doing the rotation portion of the arnold press finishing up and
back in shoulder external rotation.
3 sets : 20-15-12 | 8 to 10
*prog overload each set in succession
(s/s) = super set
5. ONE ARM TRICEP ROPE PRESSDOWN (S/S) CHEST
SUPPORTED NECK RAISE
emphasize a full range of motion with as much negative and full
extensions on every rep | chest down on bench
with neck free to hinge. use full stretch and pull head back to traps.
3 sets : 15-12-10 | 10 to 15
s/s = superset
*prog overload each set in succession