12.20.22 | PUSH SESSION : LOWER CHEST | FRONT & MEDIAL DELTS LATERAL & MEDIAL TRIS
PUSH SESSION
LOWER CHEST | FRONT & MEDIAL DELTS
LATERAL & MEDIAL TRIS
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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. SEATED CABLE BENT ARM REAR
DELT FLY
seated facing cables crossed over with wrist
cuffs on ( hooks inside of wrists or grabbing
cable if no cuffs ) arms will be at 90 degrees
with the cable height set to the wrist height in
seated position.
3 sets : 10 to 15
2. INCLINE CHEST SUPPORTED SEATED
HIGH TO LOW CABLE CHEST PRESS
d grip handles and cables set to track like
a decline press from high to low. bench set
at 60 degrees with full chest support ( so
you’ll be facing away from cables ).
3 sets : 15-12-10 + drop 5
3. SINGLE ARM DB BENCH PRESS
done from flat bench position. wear a light glute band
around wrists to create some extra stability.
1 warm up set
4 sets : 6-6-6-6
4. CHEST FOCUSED DIPS
angle body over the movement so create
a steep angle press position.
3 sets : failure
5. STANDING EZ BAR FRONT RAISE TO PULLBACK | DB
GIRONDA LATERAL DELT SWING
1.5x shoulder width pronated grip. raise out to the front
then pull back to you at the top end. | raise both db’s the same
direction each rep and alternate. this means one side
is typical lateral, and the other follows across your
body. alternated sides each rep.
3 sets : 10 to 12 | 10-10-10 ( that’s 20 both ways )
5. BAND & CABLE TRI PRESSDOWN
use a large medium band on the cable. like a
longer rope attachment. this will allow a better path
to full arm extension that those short ropes. plus the
added tension from the band is a nice touch.
4 sets : 15-12-10-8
compound set with
DB REVERSE GRIP SKULL CRUSHER
db’s held in supinated position
4 sets : 6 to 8