8.31.23 : 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. UNILATERAL REAR DELT CABLE
FLY | STANDING BB KLOKOV PRESS
set cable for a 30 degree downward slope angle
to get you into more shoulder extension. grab cable with
no attachments. | bb is held in snatch grip position and
pressed behind the head.
3 sets : 12 to 15 | 15 to 20
*prog overload as needed per rep ranges
*choose a lighter bar if 45# is too much
RAISE | SEATED DB ARNOLD PRESS ROTATION
bent arm position guiding the lift with the medial delt and
not shrugging it up. | this is just the rotational portion of the
Arnold press with emphasis on the external shoulder rotation.
3 sets : 10-10-10 | 12 to 15
*prog overload each set in succession
” SHOULDER FLEXION “
3. SEATED DB SHOULDER PRESS
use a 70 degree back support position and
slightly adduct the shoulders into the top
of the press.
4 sets : 10-8-6-4 + 4
*prog overload each set in succession
4. INCLINE BB BENCH PRESS
use grip cues each set as follows :
set 1 : pronated snatch grip
set 2 : 1.5x shoulder width
set 3 : just outside shoulder width
3 sets : 15-12-10 + drop 10
*prog overload each set in succession
and d grip handles set to cables. make sure the cables are set above you
so you get a good angle across the chest ( you want force plane to be
exactly perpendicular to your chest position across mid to upper chest.
3 sets : 20-15-10 + rest pause 4
*prog overload each set in succession
6. SEATED DB OVERHEAD TRI EXTENSION
use a 15 degree bench incline and stick straps on bar to gain
a neutral grip position that’s shoulder width. make sure upper arm
angle is perpendicular to the floor.
4 sets : 12-10-10-8 + drop 8
*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.