9.11.23 : 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. SIDE LYING DB ONE ARM REAR DELT
FLY | BENT OVER EZ BAR PULLBACK
side supported bench position with top arm loaded
in neutral position ( pinky side of hand up ). pull up and into
the top position above you. | pronated grip just outside shoulder
width ( which will be palms away from you in this perspective )
bent fully over and pull back as far as you can into shoulder extension.
3 sets : 10 to 12 | 10-10-10
*prog overload as needed per rep ranges
RAISE | SEATED ONE ARM 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 in an
up and back motion.
3 sets : 15 to 20 | 12 to 15
*prog overload each set in succession
” SHOULDER FLEXION “
3. SEATED MACHINE SHOULDER PRESS
just outside shoulder width pronated grip
4 sets : 15-10-8-6 + rest pause failure
*prog overload each set in succession
4. SMITH MACHINE INCLINE BENCH PRESS
set bench to 30 degree incline. grip is wide at 2x shoulder
width and pronated.
3 sets : 15-12-10 + drop 12
*prog overload each set in succession
hugging around a barrel as an execution cue.
set decline angle to 30 degrees.
3 sets : 12-10-8 + drop 8
*prog overload each set in succession
6. KNEELING CABLE SKULL CRUSHER
set cable above your head height in kneeling position
with a long rope attachment grip. you’ll be facing away from
cable and using a flat utility bench to rest your elbows
for a leverage point.
4 sets : 12-10-8-6 + drop 6
*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.