3.2.23 : 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 :
LYING DB EXAGGERATE FLY STRETCH
very light db’s used to go to extreme stretch position
across the chest. allow db’s to full hang for a bit.
2 sets : x-x
DEAD HANGS
shoulder width pronated grip and just
hang there to open up the shoulders.
2 sets : x-x
SESSION :
1. SINGLE ARM HIGH TO LOW CABLE FLY
fly comes down and across the chest with a more exaggerated
shoulder adduction. bend over slightly to create a decline angle
from the cable across the chest.
3 sets : 15-12-10
*prog overload each set in succession
2. WIDE GRIP CHEST FOCUSED DIPS
use an outside shoulder width neutral grip position.
use assistance or add loading with a dip belt as needed
based on your strength. you can still progressively
overload assistance with less assistance.
4 sets : 0-1 RIR each set
*reps in reserve
3. SINGLE ARM DB BENCH PRESS
from flat bench
4 sets : 5-5-5-5
*prog overload each set in succession
1 set : 15 to 20 bilaterally
5. SINGLE ARM SIDE SUPPORTED DB LATERAL
RAISE | NEUTRAL TO SUPINATED DB
FRONT RAISE
side lying on 60 degree bench incline and raising off the outside
hip | dbs will raise from thumbs up and roll into a
supinated position in the top side.
3 sets : 10 to 15 | 10 to 15
*prog overload each set in succession
5. TRICEP LONG ROPE PRESSDOWN
use extra long rope attachment or 2 smaller
ropes pulled through to get the longest length possible.
this will allow a more natural wide path to arm extension.
4 sets : 10 to 15
*prog overload each set in succession
compound set with
NEUTRAL PUSH UP WITH ALTERNATING
SHOULDER ADDUCTION
db’s place on floor 1.5x shoulder width in
a neutral position. alternated rotating into each
side with internal shoulder rotation to hit the inner
chest.
4 sets : 0 RIR ( reps in reserve )
*match sides for reps if possible