2.12.23 : 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. SINGLE ARM PEC DECK FLY
unilaterally will allow you to pull across
the chest further. set the seat up so you are
pulling lower across the chest.
3 sets : 15-12-10
2. BB PAUSED BENCH PRESS
2x shoulder width grip. every rep is paused
in bottom position on the chest.
4 sets : 6-6-5-4
1 set : 15 to 20
*if full range chest touch hurts, you can board press
or bench block to above your chest height.
3. PRONATED CHEST DIPS
use a smith machine for the bar you hang
onto to press from. set a bench up so you can
put your tiptoes on it to help you get over the
movement and provide stability to the press.
use grip positions as follows :
set 1 : 2x shoulder width
set 2 : 1.5x shoulder width
set 3 : just outside shoulder width
3 sets : failure
5. DB GIRONDA LATERAL DELT
SWING | INCLINE CHEST SUPPORTED
EZ BAR SCOOP FRONT RAISE
dbs both raise out to the same side and alternate direction each
rep. one is normal lateral and the other is cross body. | set bench
at 45 to 60 degrees and chest support. grip on ez bar is
supinated inside shoulder width. raise with bent arms in an
uppercut motion.
3 sets : 12-10-8 | 10 to 15
*gironda raise is those rx reps each direction so double
5. STANDING CABLE CROSS BODY TRI
EXTENSION ( L EXTENSION )
cable will come across your body between
your head and shoulder of the opposite arm. cable is gripped
without attachments. this will allow you to leverage a better
stretch position and make it mechanically harder for the
triceps to extend the arm. cable path is slightly high to low
adjusted to your height.
4 sets : 10 to 15
compound set with
DB SQUEEZE PRESS
done from floor or flat bench with
db’s squeezed together in the middle and pressed.
4 sets : 10-10-10-10