12.11.23 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
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SESSION :
1. STANDING DB LATERAL RAISE TO EXT.
SHOULDER ROTATION TO 90/90
do a typical lateral raise about 80% of top range, then pull back into
external rotation at a 90 degree shoulder and elbow angle which is the end
range of a pullback movement.
3 sets : 12 to 15 + last set drop to standard db lateral raise for 8 to 10
*prog overload as needed per rep ranges
” SHOULDER FLEXION “
2. SEATED BB KLOKOV SHOULDER PRESS
snatch position press from behind the head. set rack spotter
arms to base of skull height. each rep will touch the safeties
in the bottom position.
4 sets : 10-8-6-4
rest periods : 2 min
*prog overload each set in succession
3. BENT OVER DB REAR DELT PULLBACK FLY
(C/S) SEATED MACHINE SHOULDER PRESS
fully bent over and dbs are pulled back at a 45 degree angle instead
of straight to the sides. use a pronated grip. | shoulder press is
just outside shoulder width grip in pronated position.
3 sets : 15-15-15 | 8 to 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
BENCH PRESS
set bench incline to 30 degrees and press with
a converging arc to dbs touching in the top position.
this creates shoulder adduction which is a chest function
*prog overload each set in succession
6. SMITH MACHINE JM PRESS
flat bench position with shoulder width pronated
bar grip. this is a skull crusher that comes in sharply over the
the upper chest/neck instead of to the head or behind it.
3 sets : 12-10-8 + any RIR last set
*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.