THURSDAY | 7-16-26 | UPPER BODY 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.
SESSION :
1. INCLINE CHEST SUPPORTED DB REAR DELT SWING RAISE
Contextual Cues: 15 degree bench incline chest supported. Palms facing
each other grip, and push dbs out to sides with arm acting as a pndulum,
remaining in full locked in extension.
Sets / Reps: 3 sets : 25-20-15 + any RIR or task failure
Tempo: 2-1-2 (long stretch emphasis)
Progressive Overload Directive: Increase load each set only if stretch position and scapular control remain uncompromised.
MM : side lying db rear delt pull across
2. STANDING DB GIRONDA LATERAL RAISE
Contextual Cues: One db rasies traditionally into abduction, and the other
side chases it cross body. Go from side to side under control. Over and back
is one rep.
Sets / Reps: 3 sets : 10-8-6 ( 20-16-12 if you count both ways )
Tempo: 2-1-2
Progressive Overload Directive: Loading goes up as reps go down
MM : angled seated position with exaggerated stretch
Contextual Cues: Snatch pronated grip with bar pressing from behind the head
and finishes each rep on the traps like a squat.
Sets / Reps: 4 sets : 8-8-6-4
Tempo: 2-1-1 (controlled descent, powerful press)
Progressive Overload Directive: Increase load each set while maintaining shoulder centration and no lumbar hyperextension compensation.
4. INCLINE SMITH MACHINE WIDE GUILLOTINE PRESS
Contextual Cues: Bench set to 45 degree incline position.
Pronated grip position way outside shoulder width.
Use stretch mediated focus for deep range.
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 DIP
Contextual Cues: D-handles attached high. Step forward into split stance.
Pull downward in controlled arcing press into shoulder adduction.
Maintain slight elbow bend and rib control. Emphasize stretch at top.
Sets / Reps: 2 sets : 10 to 15
Tempo: 2-1-2
Progressive Overload Directive: Increase load only if chest contraction remains primary driver and anterior shoulder strain is absent.
5. DB JM PRESS
Contextual Cues: Done from flat bench position. Think skull crusher but
to the top of your chest/neck area for reference. Much more difficult.
Adjust wrist position between pronated and neutral from top to bottom.
Sets / Reps: 3 sets : 12-10-8
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 :
