PUSH SESSION LOWER CHEST | FRONT & MEDIAL DELTS | LATERAL & MEDIAL TRIS
PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS
————————————–
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
BANDED SHOULDER OPENER
reverse band tension around shoulder joint
2 sets : 15 to 20
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. BENT OVER EZ BAR PULLBACK
TO SHOULDER EXTENSION
grip is just outside shoulder width and
supinated on a light bar. you can pullback as
far as your shoulders will allow – purpose here
is to open the shoulders into as much extension
as possible.
3 sets : 10 to 15
2. PRONATED CHEST DIPS
works well using a smith machine bar
and a grip that’s pronated and outside shoulder
width.
3 sets : all out failure
3. SLIGHT DECLINE DB BENCH PRESS
very slight decline bench position
4 sets : 12-10-8-6 + drop 6
4. REVERSE GRIP SMITH MACHINE
BENCH PRESS
use grip widths as follows
set 1 : 1.5x shoulder width
set 2 : just outside shoulder width
set 3 :shoulder width
3 sets : 20-15-12 + rest pause 6
5. STANDING V BAR CABLE FRONT RAISE |
STANDING BENT ARM DB LATERAL RAISE
cable is low and you face away with cable coming from
between your legs. motion is an arcing uppercut raise | keep
arms more bent here as you raise laterally and to the
front to a wide y position.
3 sets : 20-15-12 | 15-20-25 (ascending pyramid)
5. KNEELING AND HUNCHED
FWD DB KICKBACK
kneeling on bench and laying fwd.
db’s kick back in neutral position.
4 sets : 12-10-8-6
compound set with
NEUTRAL CLOSE GRIP
PUSH UP OFF DB’S
take same db’s and put them on the floor
shoulder width and fail out push ups. go off
your knees
4 sets : failure