5.9.23 : PUSH SESSION : LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS
PUSH SESSION
LOWER CHEST | 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. ONE ARM CABLE HIGH TO
LOW PRESS ACROSS
use a d grip handle and set cable up above you for
a decline like path. turn your body kinda
sideways to the cable path so you can push and arc
around your body. this brings in elements of both
a press and a fly.
3 sets : 15-15-12
*prog overload each set in succession
2. ONE ARM DB BENCH PRESS
done from flat bench. only use 1 db and don’t
hold onto another one for stability.
4 sets : 10-8-6-15
*prog overload each set in succession
*last set will likely have to lighten if your laoding
was accurate vs effort
3. CHEST PRESS MACHINE
use a pronated grip and tuck your elbows in
conservatively for more shoulder
extension which will stretch the pecs.
3 sets : 15-15-12
*prog overload each set in succession
4. SIDE LYING DB REAR DELT
RAISE | ONE ARM DB LATERAL RAISE
side lying on flat bench with top arm hanging down
with db. grip will be pinky up and pronated. focus on
putting your shoulder into a binding stretch position
in the low position. pull up and across the body
vertically. | standing position with off hand grabbing
bench. let the db come across the front of your body in
the bottom end to stretch the shoulder.
3 sets : 10 to 12 | 15-15-15
*prog overload each set in succession
5. LYING DB SKULL CRUSHER
flat bench position with db’s in neutral position.
they lower towards your shoulder caps and extend
fully to straight arms.
3 sets : 12-10-8
*prog overload each set in succession
compound set with
BENCH TRICEP DIPS
hands on bench behind you on edge of bench
shoulder width.
3 sets : 0-1 RIR
*prog overload each set in succession