1.13.24 : PUSH SESSION : SHOULDERS | UPPER CHEST | LONG HEAD TRICEPS | ANTERIOR NECK
PUSH SESSION
SHOULDERS | UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
———————————–
SESSION :
1. BENT OVER DB 45 DEGREE REAR DELT FLY ( C/S )
STANDING ONE ARM CABLE LATERAL RAISE
fully bent over position. dbs are not pulled straight to the sides,
but back in line with the rear delt fibers ( 45 degrees ish to body ).
grip position is neutral or experiment with whats comfortable ( i like to
finish the reps with palms facing up, but i don’t think it works the muscle
better ) | side position to low cable and raised to the side.
3 sets : 15-15-15 | 12 to 15
*prog overload as needed per rep ranges
” SHOULDER FLEXION “
2. STANDING BB KLOKOV PRESS FROM PINS
wide pronated grip position that presses behind the head. set the
spotter arms to the deepest tolerable depth for you – as both a guide
and safety mechanism. each rep should contact the safety bars.
4 sets : 8-8-6-4 + drop 10
rest periods : 2 min
*prog overload each set in succession
3. NEUTRAL GRIP MACHINE SHOULDER PRESS
use the neutral handles and keep elbows tucked under the wrists.
3 sets : 15-12-8 + any RIR last set
*prog overload each set in succession
4. HEAD OFF INCLINE DB BENCH PRESS
set bench angle to 45 degrees and have head off the top of the bench.
do this press carefully without the head support.
3 sets : 12-10-8 + drop 8
*prog overload each set in succession
fly dynamic more efficiently. this kinda bosses the shoulders into
cooperating and helps bias the chest. fly should track across mid to
upper chest in line of force.
*prog overload each set in succession 6. SMITH MACHINE JM PRESS
shoulder width pronated grip. bar path lines up at top of chest/
bottom of neck. imagine a press then a pressdown to finish each rep.
3 sets : 15-10-8 + 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.