WEDNESDAY | 3-18-26 | DELT BIASED PUSH SESSION
SHOULDERS
UPPER CHEST
LONG HEAD TRICEPS
ANTERIOR NECK
Physiological Intent
This session is structured to pre-fatigue and stabilize the shoulder complex
before exposing it to high-tension compound pressing. You’re biasing
scapular control and posterior shoulder activation first, which enhances joint
centration and improves force transfer during heavier anterior-chain work.
The lateral raise pyramid builds metabolic stress and mechanical tension in early
abduction ranges, priming the deltoid complex before the low-rep Scott press
introduces high neural output under strict positional integrity. Upper chest work
follows once the delts are already loaded, ensuring clavicular fibers must produce
force without excessive anterior shoulder dominance. Post-exhaustion flyes deepen
stretch-mediated hypertrophy. Long head triceps are trained in a lengthened position
to maximize humeral extension synergy, and finishing with anterior neck work reinforces
structural integrity of the cervical chain — supporting your heavy pressing ecosystem.
SESSION :
1. STANDING CABLE CROSSOVER REAR DELT
SHOULDER EXTENSION
Contextual Cues: Dual cable stacks set to just above head height in standing
position. Cables crossed with no attachments. Cable path is downward trajectory
of 15-20 degrees into shoulder extension.
Sets / Reps: 3 sets : 15-12-10 + single dropset to task failure
Tempo: 3-1-2 (long stretch emphasis)
Progressive Overload Directive: Increase load each set only if stretch position and scapular control remain uncompromised.
2. SEATED DB LATERAL RAISE
Contextual Cues: Done from seated position. Raise dumbbells in slight scapular plane until
upper arm reaches parallel. Do not shrug. For dropset, use heavier load and bias bottom
half of movement to overload early abduction range.
Sets / Reps: 3 sets : 20-12-10 + single dropset to task failure
Tempo: 2-1-2 (controlled lower, no swing)
Progressive Overload Directive: Ascend load through rep pyramid while maintaining strict shoulder abduction without momentum.
Contextual Cues: Seated fully upright with back support. Dumbbells start at shoulder height in semi-supinated position.
Elbows slightly forward of frontal plane to bias anterior/medial delts.
Maintain rib depression and neutral pelvis. Press in a natural arc overhead
without lumbar extension. Lower under control into deep shoulder
flexion without losing scapular centration.
Sets / Reps: 3sets : 10-8-6 + single dropset to task failure
Tempo: 2-1-1 (controlled descent, powerful press)
Progressive Overload Directive: Increase load each set while maintaining shoulder centration and no lumbar extension compensation.
4. INCLINE MACHINE CHEST PRESS
Contextual Cues: Seat set so handles track just below clavicle at bottom. Feet planted for stability,
ribs stacked. Light scapular depression.
Elbows track slightly forward of frontal plane. Lower into controlled stretch without
anterior glide. Press through mid-palm, driving upper arm toward midline. Allow
slight natural protraction at top while maintaining rib control.
Constant tension — no bounce out of the bottom.
Sets / Reps: 3 sets : 15-10-8 + single dropset to task failure
Tempo: 3-1-1 (controlled stretch emphasis)
Progressive Overload Directive: Increase load each set if scapular stability and bar path remain consistent.
POST EXHAUSTION :
HIGH TO LOW CABLE FLY
Contextual Cues: D-handles attached high. Step forward into split stance.
Pull downward in controlled arc into shoulder adduction.
Maintain slight elbow bend and rib control. Emphasize stretch at top.
Sets / Reps: 2 sets : 15-10 + single dropset to task failure
Tempo: 2-1-2
Progressive Overload Directive: Increase load only if chest contraction remains primary driver and anterior shoulder strain is absent.
5. SEATED EZ BAR FRENCH PRESS
Contextual Cues: Seated upright. Pronated grip just inside shoulder width.
Lower bar behind head into deep triceps stretch while keeping elbows pointed upward.
Avoid flaring. Extend fully without elbow drift.
Sets / Reps: 3 sets : 15-10-8 + single dropset to task failure
Tempo: 3-1-1 (lengthened emphasis)
Progressive Overload Directive: Increase load each set if elbow position and long-head stretch remain controlled.
6. BACK SUPPORTED NECK RAISE
Contextual Cues: Upper back supported on flat bench. Head hanging off edge.
Chin tucked slightly before initiating flexion. Raise head by pulling chin toward chest.
Weight plate secured on forehead with towel if used.
Sets / Reps: 3 sets : 10-12
Tempo: 2-1-2
Progressive Overload Directive: Increase load only if cervical motion remains smooth and free of compensatory momentum.
*Leave me notes/comments/questions by clicking the comment bubble at the top ⇑
Muscle Mechanic R&D :
