12.22.23 : 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. CABLE HIGH TO LOW REAR DELT FLY ( C/S )
DB BENT ARM LATERAL RAISE
set cables a bit overhead to your seated and centered position on
cable crossover. cables crossed and then do a reverse pec deck fly with a
30 degree downward trajectory. | use a standing position and keep arms
bent to shorten the moment arm and help you use the shoulder to raise
rather than the traps.
3 sets : 18-15-12 | 15 to 20
*prog overload as needed per rep ranges
” SHOULDER FLEXION “
2. SEATED MACHINE SHOULDER PRESS
just outside shoulder width pronated grip
4 sets : 10-8-6-4 + drop 10
rest periods : 2 min
*prog overload each set in succession
3. STANDING DB SCOTT PRESS
vertical torso position press that goes from neutral bottom
with upper arm parallel to the floor. press goes up and back behind the head with
dbs tipped thumnbs down. ( angled towards crown of your head. this means
externally rotate the shoulders and not a full locked out press for TUT.
( time under tension )
3 sets : 15-15-15
*prog overload each set in succession
4. INCLINE PLATE LOADED BENCH PRESS
1.5x shoulder width pronated grip
3 sets : 12-10-8 + rest pause 3
*prog overload each set in succession
5. SEATED CABLE FLY
centered on cable crossover. set cables to mid/high chest height in seated
position.
*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
LYING BACK SUPPORTED
WEIGHT PLATE NECK RAISE
back supported on bench 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.