08
09
2023

8.14.23 : PUSH SESSION : MID/LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | FRONT & SIDE NECK

By Adam 0

PUSH SESSION
MID/LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
————————————–

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. HIGH TO LOW CABLE CROSSOVER FLY
high cable position with d handles. fly comes high to low
across lower chest and crosses over each other alternately
each rep. make sure to rotate over to a pronated position
as you crossover to bias more shoulder internal rotation which
means more chesticles.
3 sets : 20-16-12
*prog overload each set in succession

 

2. CHEST FOCUSED DIPS
chest over the movement like a decline press with
feet draped back on plyo box or an inclined bench.
4 sets : 10-8-6-4 + drop 10
*prog overload each set in succession if applicable

 

3.  UNILATERAL DECLINE SMITH MACHINE PRESS
set decline to 30 degrees and press unilaterally. do both sides.
3 sets : 15-12-8 + drop 8
*prog overload each set in succession

 

4. SEATED CABLE FRONT RAISE TO OVERHEAD
POSITION | DB GIRONDA LATERAL SWING RAISE
cable in low position with long bar attached and a just outside
shoulder width pronated grip. front raise bar up and all the way
to the overhead position. | dbs are raised in the same direction cross
body alternately.
3 sets : 10-10-10 | 10-10-10 ( 20 w/ both directions )
*prog overload each set in succession

 

5. REVERSE GRIP TRI PRESSDOWN
inside shoulder width supinated grip on straight bar
4 sets : 12-10-8-6 + drop 10

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

 

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