WEDNESDAY | 3-11-26
CHEST
MEDIAL DELTS
LATERAL & MEDIAL TRIS
SERRATUS ANTERIOR
SIDE NECK
Physiological Intent :
This push session is structured to prioritize anterior upper-body force production
while reinforcing shoulder integrity and scapular mechanics. Chest work drives
primary horizontal pressing strength and hypertrophy, while medial delts are emphasized to
build frontal-plane shoulder density and improve pressing leverage. Lateral and medial
triceps are trained to maximize elbow extension strength and lockout efficiency across compound
patterns. Serratus anterior work supports scapular protraction and upward rotation, enhancing
pressing stability and reducing anterior shoulder stress. Direct side-neck training develops lateral
cervical strength to improve structural balance and head positioning under load. The session
is organized to build pressing capacity without compromising joint
mechanics, creating both aesthetic density and functional durability.
1. SEATED CABLE CROSSOVER PULLBACK LATERAL RAISE
Contextual Cues: Sit tall with ribs stacked. Maintain a soft elbow bend and keep it fixed.
Spread the cables apart and back without shrugging.
Drive elbows out and pause briefly at peak contraction in
shoulder external rotation.
Control the forward return and keep constant tension.
Sets/Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 2-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible/applicable
Equipment: Wrist cuffs with hooks to inside of wrists
2. STRAIGHT ARM BB PULLOVER
Contextual Cues: Keep a very slight elbow bend and ribs down. Lower slowly into a deep
lat stretch without overextending the spine. Initiate by pulling elbows toward hips.
Maintain tension through the full range.
Sets/Reps: 3 sets : 8 to 12
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
3. INCLINE DB BENCH PRESS
Contextual Cues: Bench set to 30 degree incline. Feet planted and upper back tight.
Lower under control with elbows slightly tucked.
Brief chest pause, then press back and up .
Sets/Reps: 4 sets : 8-8-5-3 + single dropset to task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
4. CHEST FOCUSED DIPS
Contextual Cues: Grip bars just outside shoulder width and keep shoulders packed down.
Lean slightly forward and maintain that angle to bias the chest. Allow elbows to flare
slightly as you descend into a deep stretch with the chest moving between the bars.
Pause briefly at the bottom without collapsing through the shoulders. Drive up by pushing
the bars down and slightly outward while bringing the upper arms toward midline.
Avoid staying upright, which shifts the movement to the triceps.
Sets/Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
POST EXHAUSTION
SEATED DB SCOTT PRESS
Contextual Cues: Stay upright with ribs down. Press in a slight inward arc.
Control to 90° on the descent and avoid lumbar extension.
Finish strong without locking out aggressively.
Sets/Reps: 2 sets : 10 to 15
Tempo: 2-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
5. SEATED PEC DECK FLY
Contextual Cues: Chest tall with slight elbow bend. Bring upper arms together, not hands.
Control the stretch and allow natural protraction at peak. Avoid excessive shoulder roll.
Sets/Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
(S/S) = superset
SIDE SUPPORTED NECK RAISE
Contextual Cues: Lie on your side on a flat bench with the torso fully supported, allowing
the head and cervical spine to hang freely off the end so the neck can move through full stretch and contraction.
Maintain a neutral torso and keep the movement isolated strictly to the cervical spine.
Begin from a controlled stretched position, then raise the head laterally
through a smooth, deliberate arc until the neck reaches a fully shortened position without rotating
or twisting. Pause briefly at peak contraction, then lower slowly back into the stretch under control.
Avoid momentum, body shifting, or excessive range beyond active control.
Sets/Reps: 2 sets : 12-12 ( on both sides )
Tempo:3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible with weight plate
6. INCLINE CHEST SUPPORTED LADDER STRAP
PRESSDOWN
Contextual Cues: Chest supported on a 60 degree incline and elbows fixed.
Extend down and slightly back. Keep shoulders quiet and control the eccentric.
Sets/Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 2-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
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Muscle Mechanic R&D :
