2.16.24 | 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 CROSSOVER HIGH TO LOW
REAR DELT FLY | STANDING DB LATERAL RAISE
seated position centered to cables crossed over each other. ( works
ideally with wrist cuffs ) set pulley for a 30 degree downward trajectory
path across the rear delt. | soft elbow raise out to a wide y position
slightly in front of you. trick to laterals is feeling them out, and this is
typically NOT straight out to the sides.
3 sets : 20-15-12 | 10-10-10
*prog overload as needed per rep ranges
” SHOULDER FLEXION “
2. STEEP INCLINE DB SHOULDER PRESS
set bench to 60 degrees. pronated press grip.
3 sets : 12-10-8
tempo : 3-1-1 ( 3 sec negs – 1 sec pause – 1 sec positives )
rest periods : 2 min
*prog overload each set in succession
feet rear elevated on smith machine bar with pad on it ( try to get this as
high as you can tolerate for a steep angle ) neutral handles on floor a bit
outside of shoulder width.
*prog overload each set in succession
3. STANDING SNATCH GRIP BB SHOULDER PRESS
BEHIND THE HEAD
very wide pronated snatch grip
3 sets : 10-8-6
*prog overload each set in succession
seated 90 degree back supported bench position in center
of cable trainer. use d grip handles on pulleys set at upper chest
height. as you pull into the positives, roll over into palms down pronated
position.
3 sets : 20-15-10
*prog overload each set in succession
5. 2 DB OVERHEAD TRI EXTENSION
2 dbs held behind the head and raised in extension on the elbow.
3 sets : 12-10-8
*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 : 10 to 12
*prog overload each set in succession
*also can use a head harness for loading which
is a good investment for serious neck work.