5.29.23 : PUSH SESSION : MID/LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | FRONT & SIDE NECK
PUSH SESSION
MID/LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
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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 STANDING CABLE PRESS ACROSS
high to low motion with d grip handle on cable. this will
press like a decline and pull your shoulder in ( adduct ) as
you press into the end range.
3 sets : 20-15-12
*prog overload each set in succession
2. BB BENCH PRESS
wide grip 1.5x -2x shoulder width
4 sets : 8-6-4-15
*prog overload each set in succession ( minus last set )
*use a couple warm up sets to work to first 8 rep set
3. CHEST FOCUSED PARALLEL BAR DIPS
WITH ALT. TURN TO SIDE
chest over movement into the negatives and push into
the top of the rep pulling yourself vertical. turn into one side
as you press alternating each side. this will bring in the
shoulder adduction to work the chest more.
3 sets : 0-1 RIR
4. SIDE LYING DB REAR DELT
RAISE | SEATED DB LATERAL RAISE
side supported on flat bench with top arm
draped down holding db ( pinky side up grip )
this puts a great stretch position on the
shoulder. pull up to above you. | sit on
edge of bench with legs up in front
of you – try and pull the dbs behind your
back in the bottom position for a stretch.
3 sets : 15-12-10| 15 to 20
*prog overload each set in succession
5. REVERSE GRIP TRI PRESSDOWN
shoulder width supinated grip. concentrate on
full arm extension every rep.
4 sets : 15-12-10-8
superset with
6. BACK SUPPORTED HEAD TURNED
NECK RAISE
back supported with head turned 45 degrees to the side.
plate loaded on forehead. make sure to do both directions
for 1 set.
2 sets : 15 to 20