11.20.23 : 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 CABLE SUPINATED REAR DELT FLY
(C/S ) INCLINE CHEST SUPPORTED DB
REAR DELT PULLBACK/EXTENSION
seated facing cables on 90 degree back support. set cables to rear
delt height. grab cables with supinated grip ( palms up) and crossed. | set
bench incline to 30 degrees and chest support. dbs are neutral position
and pull straight back behind you. as you clear your body, rotate dbs to
palms away from you ( behind you )
3 sets : 20-15-12 | 10 to 12
*prog overload as needed per rep ranges
(c/s) = compound set
” SHOULDER FLEXION ” 2. STANDING DB SHOULDER PRESS
viking style standing press with dbs
4 sets : 8-8-6-6 + drop 4
rest periods : 2 min
*prog overload each set in succession
3. HIGH INCLINE CHEST SUPPORTED SHOULDERS
INT. ROTATED DB LATERAL RAISE
set incline to 70 degrees and chest support. shoulders turned
inward to internally rotate them. this brings pinky side of hand to
top position. raise up to a y position.
3 sets : 20-15-12
*prog overload each set in succession
GRIP BENCH PRESS
set bench incline to 30 degrees. grip is supinated
and 1.5x shoulder width.
3 sets : 12-10-8 + drop 4
*prog overload each set in succession
set bench to 15 degrees at a squat rack so you
can grab a post with free hand as you do the one arm
fly. this will give you stability and leverage on the unilateral
movement. keep line of pull across the clavicle ( upper chest )
*prog overload each set in succession
6. OVER THE SHOULDERS LONG ROPE TRI EXTENSION
done with 2 long ropes or 2 long heavy bands attached to high cable. this will
allow you to run bands over the shoulders and do this like a skull crusher from
a standing position.
3 sets : 15-12-10
*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 : 15-12-10
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.