11.27.23 : PUSH SESSION : MID & LOWER CHEST | DELTS | LATERAL & MEDIAL TRIS | FRONT & SIDE NECK
PUSH SESSION
MID & LOWER CHEST | DELTS
LATERAL & MEDIAL TRIS
FRONT & SIDE NECK
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SESSION :
1. PALMS UP INCLINE DB CHEST PULLOVER
set bench incline to 15 degrees and back support. palms up
to head of db and arms are straight.
3 sets : 10-10-10 + any RIR
*prog overload each set in succession
2. DECLINE SEATED CABLE FLY PRONATED GRIP
90 degree adj bench centered to cables with no attachments and
a pronated grip on the cable. slide your butt fwd and lean back to create
a declined position. set cable so its at bottom chest height for resistance
profile.
3 sets : 15-12-10 + any RIR
*prog overload each set in succession
MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “
3. SMITH MACHINE SLIGHT DECLINE BENCH PRESS
1.5x shoulder width pronated grip. if you place a pad under your scapula, it helps
exaggerate the chest stretch to help you bias that in the lift. get slight decline
by putting a weight plate under feet end of bench.
4 sets : 12-10-8-6 + any RIR
*prog overload each set in succession
4. THUMBS BACK 2 ROPE SHOULDER EXT ROTATION
PULLBACK (C/S) SEATED DB LATERAL PENDULUM
SWING RAISE
long ropes or even bands for long range pullback to the 90/90
position w/ thumbs pointed back ) | arms locked in place with
swing motion across the shoulder joint with no bend in elbows.
think of pushing the db’s out to a wide y position.
3 sets : 12 to 15 | 15 to 20
*prog overload each set in succession
(c/s) = compound set
5. SEATED DB OVERHEAD TRI EXTENSION (S/S) CHEST
SUPPORTED NECK RAISE
hands clasped on one db and raised behind the head | chest down
on bench with neck free to hinge. use full stretch and pull head
back to traps.
TRI EXT | 3 sets : 10-10-10 + any RIR
NECK RAISE | 3 sets : 15-12-10
s/s = superset11.