8.9.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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WARM UP MENU OPTIONS :
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
STRAIGHT ARM LYING DB PULLOVER
pronated grip on db’s with straight arms hinging
on the shoulder to overhead position
2 sets : 10-10
SESSION :
1. THUMBS BACK LONG ROPE FACE
PULL | STANDING DB PENDULUM LATERAL RAISE
i use a heavy band i cut and made into a long rope handle for
optimal execution. set cable above your head and thumbs
will point back as you pull back into external rotation of the
shoulder. make sure your hands are above your head in the
end position. | arms locked stiff and pushed out to the sides
in the bottom 2/3 of a lateral raise range.
3 sets : 12 to | 15 to 20
*prog overload as needed per rep ranges
FLY | THUMBS UP ONE ARM DB FRONT RAISE
set cable with no attachment just above head height in
standing position and turn towards the shoulder you’re
training to put a stretch bind on the rear delt. cable should
track on a high to low angle across rear delt. | neutral db
grip position training the top 2/3 of the movement to keep
constant tension on the front delt.
3 sets : 12 to 15 | 12 to 15
*prog overload each set in succession
3. STANDING BB KLOKOV PRESS
snatch grip pressing behind the head
3 sets : 10-8-6-4 + drop 10
*prog overload each set in succession
4. INCLINE SMITH MACHINE GUILLOTINE
CHEST PRESS
bench inclined to 15 degrees and 1.5x shoulder width
pronated grip with elbows flared out.
3 sets : 25-20-15
*prog overload each set in succession
set incline to 45 degrees and stick 2 dbs together
in neutral press position. if you don’t have dbs that can
hold together well, just use a single db with a clasped grip.
press up as you keep shoulders internally rotated ( squeezing
together )
3 sets : 15-12-10
*prog overload each set in succession
6. LYING DB SKULL CRUSHER
WITH ELBOWS PERPENDICULAR
TO THE FLOOR
neutral db position with elbows pointing
straight vertically. hinge strictly on the elbow.
4 sets : 12-10-8-8 + rest pause 3 to 4
*prog overload each set in succession
superset with
INCLINE LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE
back supported on bench set at 30 degrees with weight plate on
forehead for resistance. lower and raise neck into
flexion.
3 sets : 15 to 20
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.