12/29/22 – 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
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. SEATED CABLE CROSSOVER PULLBACK
seated facing cables crossed over with wrist
cuffs on ( hooks inside of wrists or grabbing
cable if no cuffs ). set cable at shoulder height and pullback
to a y position.
3 sets : 10 to 15
2. CHEST FOCUSED DIPS
angle body over the movement so create
a steep angle press position.
3 sets : failure with bodyweight
3. SMITH MACHINE DECLINE BENCH PRESS
use a pretty health decline of 30+ degrees. grip is just outside
shoulder width and pronated.
1 warm up set with supinated grip
4 sets : 8-6-4-3
4. SUPINATED CABLE HIGH TO LOW CHEST
PRESS
cable set to track from a high to low position
across the chest similar to a decline press. with the d grip
handles use a semi supinated grip as you press. you’ll bend over
slightly to help create the decline angle also.
3 sets : 15-12-10
5. SUPINATED DB UPPERCUT FRONT RAISE | SEATED
DB LATERAL RAISE mech. drop to PENDULUM SWING RAISE
supinated grip on db’s in seated position – arms are bent and motion
is like a sharp upper cut on the front delt. | db’s are raised not out to the
sides, but fwd to a very wide y position. this will line up with your medial
delt this way. hit the rx reps then grab heavier db’s and arms locked straight.
push out the the sides like a pendulum only in the bottom half of the
movement.
3 sets : 12 to 15 | 15-15-15
*work intensity up each set
*pendulum raise double the weight and fail
5. SINGLE ARM CROSS BODY TRI EXTENSION
FROM CABLE
use a single rope handle or just grab the cable and extend arm
in cross body motion.
4 sets : 8-8-8-8
compound set with
CLOSE GRIP PUSH UP
shoulder width hand position with elbows tucked
4 sets : failure