1.9.24 : 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. INCLINE CHEST SUPPORTED DB BUTTERFLY RAISE
incline set at 45 degrees and chest supported. dbs wave in a full range
orbital motion like a butterfly swim stroke. pull back into shoulder
extension, then wave up and over into the frontal plane.
3 sets : 10-10-10
*prog overload each set in succession
2. CHEST FOCUSED DIPS ( ALT. SHOULDER ADDUCTION )
pull body angle over the movement so its like
a steep decline position. you can rear elevate your feet
on an adj. bench to help you maintain good position if needed.
alternating shoulder adduction means you’ll
turn into each side an emphasize more internal shoulder rotation. this
is the same action your shoulder would take on a fly movement.
3 sets : 0-1 RIR
*loading with dip belt if you can do more than 12 total reps
MEAT AND POTATOES LIFT
” HORIZONTAL SHOULDER ADDUCTION/ABDUCTION “
3. DECLINE BB BENCH PRESS
set a 15 degree decline position
4 sets : 10-8-6-4 + drop 10
rest periods : 2 min
*prog overload each set in succession
4. KNEELING DB LATERAL RAISE (C/S) SEATED DB
SCOTT PRESS
bent arm position lateral raise | 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 thumbs 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 : 20-15-12 | 10-10-10
*prog overload each set in succession
(c/s) = compound set
5. SEATED DB BEHIND THE HEAD TRI EXTENSION (S/S) CHEST
SUPPORTED NECK RAISE
db held with hands clasped and behind the head for overhead tricep
extension. emphasize a full range. | chest down
on bench with neck free to hinge. use full stretch and pull head
back to traps.
TRI EXT | 3 sets : 15-12-10
NECK RAISE | 3 sets : 15-12-10
s/s = superset
*prog overload each set in succession