SATURDAY | 7-25-26 | UPPER BODY PUSH TRAINING : CHEST BIASED

 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. CUFFED SEATED CABLE ONE ARM LATERAL RAISE
Contextual Cues:    Cable set to low height for seated position.
Wear cuff just below the elbow at top of forearm. This shorter position of
leverage should make you isolate the medial delt better or feel it better.
Side profile to cable with outside arm doing the work. Do both sides.
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. ONE DB CHEST PULLOVER
Contextual Cues:    Flat bench position with palms up to 
head of db. Bias is chest so feel for that as you train the
movement as guidance.
Sets/Reps: 3 sets : 12-10-8
Tempo:  3-1-1 (eccentric – pause – concentric)
Progressive Overload:  add loading each set if possible

5.  SEATED CABLE PEC 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. WIDE PRONATED GRIP CABLE PRESSDOWN
Contextual Cues:    Cable set to high position. Use
an outside shoulder width pronated grip and press down into arm
extension. Emphasize the full expressed range of the movement.
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 :