2.8.23 : PUSH SESSION – SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | TRAPS
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS | TRAPS
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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
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
STANDING DB FULL OVERHEAD FRONT RAISE
another mobilizer and warm up for the shoulders to prime
for upper body work.
2 sets : 10-10
SESSION :
1. BENT OVER EZ BAR REAR DELT PULL OVER
THE BACK | CHEST SUPPORTED DELT PRESS
supinated grip on ez bar just outside shoulder width with
bent fwd position. pull bar back and over as far
as you can. | chest supported on flat bench with ez bar or light
bar behind the head ( kinda like an overhead tri ext position, but lying )
from here you press outward which is overhead essentially .
this will be taxing on the shoulders.
3 sets : 10 to 12 | 10-10-10
RAISE | QUADRUPLED CABLE
REAR DELT PULL THROUGH
cuffs hooked up or grabbing cable with no
attachment. raise out to sides. | cable set low with d grip handle.
you’ll be on all fours side profile
to the cable. the outside arm will reach under your body and be
the working side. this will help you put a massive stretch position
on the rear delt as you pull through like a rear delt fly.
3 sets : 12 to 15 | 10 to 15
3. SEATED BB PRESS BEHIND THE
HEAD WITH NO BACK SUPPORT
1.5x shoulder width grip pressing behind the head. set spotter
arms to your tolerable range back there ( base of skull
is good reference point to start from.
3 sets : 12 to 15
superset with
STRAIGHT ARM DB PULLOVER
done from lying floor position with arms straight. take
db’s as low as you can in the overhead position
without deviating from the straight arm position. grip is pronated
with palms up to the db’s.
3 sets : 8 to 10
4. WIDE GRIP BB BENCH PRESS
done from flat bench and very wide pronated
grip. aim for 2x shoulder width grip.
4 sets : 12-10-8-15
hands clasped on single db behind the head
and raised into extension.
4 sets : 8-8-8-8
compound set with
FEET ELEVATED BANDED PUSH UP
incline push up with feet elevated on box or
bench. band around body if you need pressing
resistance.
4 sets : failure