MONDAY | 5-25-26 | PUSH SESSION : CHEST BIASED
CHEST
MEDIAL DELTS
LATERAL & MEDIAL TRIS
SERRATUS ANTERIOR
SIDE NECK
FOREARM FLEXORS
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 DB LATERAL RAISE
Contextual Cues: Sit tall with ribs stacked. Maintain a bent elbow and keep it fixed.
Flare elbows out with a pronated grip position, but raise in front of you like you would
for a front raise. You can bring it up over your head also each rep.
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
2. STRAIGHT ARM DB 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.
Grip is palms up to single db head.
Sets/Reps: 3 sets : 8 to 12
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
3. INCLINE SMITH MACHINE BENCH PRESS
Contextual Cues: Pronated grip outside shoulder width. Feet planted and upper back tight.
Lower under control with elbows slightly tucked.
Brief chest pause, then press to near full extension.
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 : task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
POST EXHAUSTION
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
5. SEATED WRIST CURL
Contextual Cues: Rest forearms on thighs or a bench with palms facing up.
Let the wrist extend down under control, then curl the palm and knuckles back toward
the forearm. Keep the forearm pinned so the wrist flexors actually own the movement.
Sets/Reps: 2 sets : 15-25
Tempo: 3-1-2
Overload Directive: Add reps before load
(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. ONE ARM CABLE PRESSDOWN
Contextual Cues: Cable set to high position. No attachments.
Emphasis on full range stretch and straight arm contraction.
Grip will be neutral to parallel cable. Do both sides.
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 :
