10.30.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. SEATED ONE ARM CABLE REAR DELT
FLY (C/S ) STANDING BENT ARM DB
FRONT RAISE
seated side profile to cable set just above head height in
seated position. no attachment on cable. this pulls across your
body with a slight high to low tracking pattern. its basically
a longer range rear delt fly. | bent and flared out elbows will
with a pronated grip. lift these all the way into the overhead position.
3 sets : 12 to 15 | 10-10-10
*prog overload as needed per rep ranges
(c/s) = compound set
” SHOULDER FLEXION “
2. SEATED SMITH MACHINE SHOULDER PRESS to
STANDING BAR PRESS BEHIND THE HEAD
set adj bench to highest angle it has below 90 degrees. use
a just outside shoulder width pronated grip. behind every
set, press a light bar behind the head with a snatch grip position to
further induce shoulder hypertrophy.
4 sets : 15-10-10-6 + any reps in reserve
rest periods : 2 min
*prog overload each set in succession
3. SEATED DB SCOTT PRESS
seated on 90 degree adj bench. think of this as a fly exercise
for the shoulder done overhead. its an arc from wide shoulder
press bottom to up and together in the top while keeping
the same elbow orientation. also referred to by me as
overhead db fly.
3 sets : 15-15-15
*prog overload each set in succession
( with pad behind scapular for chest biased stretch )
stretch position on your pecs. pronated grip 1.5 x shoulder width
( forearms perpendicular to floor in bottom of press )
3 sets : 10-10-10 + any reps in reserve
*prog overload each set in succession
bench set to 15 degrees and use a nice bench
arch here. keep the dbs over the clavicle and focus
on the chest specifically as a guide to the movement. train the
muscle not the exercise here. palms are facing each other
in neutral position.
*prog overload each set in succession
6. STANDING ONE ARM CABLE TRI
OVERHEAD EXTENSION
cable set at just above hip height for resistance clearance
for tricep extension. cable is held with no attachments,
behind the head and arm extended fully across the elbow.
3 sets : 10-10-10
*prog overload each set in succession
superset with
INCLINE LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE
back supported on bench set at 15 degrees with weight plate on
forehead for resistance. lower and raise neck into
flexion.
3 sets : 10 to 15
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.