2.17.23 : 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. SINGLE ARM REVERSE PEC DECK FLY | SEATED
DB THUMBS UP LATERAL RAISE
setup so pull is in line with shoulder joint height wise | typical
lateral raise to y position but with thumbs pointed up.
3 sets : 15-15-15 | 15-15-15
RAISE | BENT OVER EZ BAR SHOULDER
EXTENSION PULLBACK
scapula. | supinated grip just outside shoulder width and
bent over fwd. pull back back and overhead as far as
you can into shoulder extension.
3 sets : 10-10-10 | 10 to 15
3. STANDING BB MILITARY PRESS
1.5x shoulder width grip pressing from front
rack position to overhead.
4 sets : 8-8-8-15 to 20
4. WIDE DB BENCH PRESS
done from flat bench and focus on keeping a
wide press path in the bottom and then bring db’s
together in the top.
3 sets : 15-12-10
BAR TRICEPS FRENCH PRESS
hands touching with pronated grip
and raised into extension from
behind the head position.
3 sets : 10 t0 15
compound set with
SEATED HIGH INCLINE DB FLY
incline set 45 to 60 degrees and palms facing
each other.
3 sets : 10-10-10