MONDAY | 8-24-26 | PUSH TRAINING & BICEPS
CHEST
MEDIAL DELTS
SHORT HEAD BICEPS
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. 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: 2 sets : 8 to 12
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
2. WIDE DB FRONT/LATERAL RAISE
Contextual Cues: Standing position with dbs at hips.
Raise wide in a v position which will abduct the shoulders
and bring in some medial delts.
Sets/Reps: 3 sets : 20-15-12 + 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
3. INCLINE PLATE LOADED CHEST PRESS
Contextual Cues: Outside shoulder width
pronated grip with good control through
entire range.
Sets/Reps: 4 sets : 8-8-6-6+ single dropset to task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: shorten the ROM as you load weight. Start with
max range and reduce incrementally.
4.DEFICIT PUSH UP
Contextual Cues: Standard push up cues but use weight plates to create
an exaggerated range of motion for more stretch position. Elbows tucked down and up.
Sets/Reps: 3 sets : task failure
Tempo: 3-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
POST EXHAUSTION
DB SCOTT SHOULDER PRESS
Contextual Cues: Seated position with dbs at shoulders with elbows
flared. Press up and back as well as converge the dbs into the top. Try to
only lower to about ears to keep tension in the delts.
Sets/Reps: 2 sets : 15-10
Tempo: 2-1-1 (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. ONE ARM DB PREACHER CURL
Contextual Cues: Use 55 degree sloped side and keep db
in supinated position. Bias the full range into the negatives for
max stretch. Do both sides.
Sets/Reps: 3 sets : 12-10-8+ single dropset to task failure
Tempo: 2-1-1 (eccentric – pause – concentric)
Progressive Overload: add loading each set if possible
Muscle Mechanic :
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Muscle Mechanic R&D :
