11.10.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
———————————–
SESSION :
1. SEATED CABLE REAR DELT FLY
(C/S ) SEATED EZ BAR UPPERCUT FRONT RAISE
seated facing cables on 90 degree back support. set cables to rear
delt height ( use cuffs or just grab cable w no handle ) and train this
like a reverse pec deck fly with a slight downward trajectory. | supinated
grip just inside shoulder width with an uppercut motion press motion.
keep elbow bent to 90 degrees the whole time if you can on these.
3 sets : 20-15-12 | 10 to 12
*prog overload as needed per rep ranges
(c/s) = compound set
” SHOULDER FLEXION “
2. SEATED MACHINE SHOULDER PRESS
just outside shoulder width pronated grip
4 sets : 15-12-10-8 + 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 : 12 to 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 : 12-10-8 + any reps in reserve
*prog overload each set in succession
adjust seat so the line of pull is across your clavicular chest
( right below your throat ) hold the stretch position for a second
on every rep. it can help to actually lean fwd on these off the backrest.
*prog overload each set in succession
6. LYING DB SKULL CRUSHER
dbs held in neutral position. focus on a sharp elbow hinge
to target the triceps.
3 sets : 12-10-8 + any reps in reserve
*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.