THE PUSH SESSION….

SO IN THE LAST POST WE DISCUSSED PUSH, PULL, LEGS. A GREAT TRAINING SPLIT WHERE YOU CAN WORK THE WHOLE BODY:
  • You spend one workout using your pushing muscles: chest, shoulders, and triceps.
  • The second workout of the week is your pulling muscles: back and biceps.
  • The third workout of the week is for lower body work.
Then you start over and rotate the days as you see fit, simple. This set up is perfect for those with busy lifestyles meaning that you’ve got your whole body covered in 3 days. Alternatively you can take rest days in between sessions and keep repeating or do the session for 3 days take a day off and repeat.
As the name of the programme starts with Push, so will we.
This will involve mainly the CHEST, SHOULDERS and TRICEPS and as well as exercises, sets and repetitions for these muscle groups we will also look into some foam rolling, activation and stretching techniques that can help improve your sessions performance, decrease injury risk and promote healthier joints.
For many a quick warm up on the treadmill will be enough before getting into action and most likely benching as it is a PUSH day. We are going back to basics and starting as we mean to go on:
THE WARM UP
Yes we will be performing a warm up, more specific a warm up that will benefit your push session. Feel free to do a little cardio for 5 minutes to get the body moving first then we will be collecting the foam roller and grabbing some floor space. While there are a lot of movements here, it shouldn’t take longer than 5-10 minutes to get through everything once you know each movement. Feel free to do some of these as you move through the workout if you are feeling particularly tight. (This will also be a good way to keep you active and productive during rest periods)

CHEST FOAM ROLLING:

A tight chest will always hold you back from optimum posture and shoulder position. A foam roller is a good way to loosen up the chest however you may need to use a lacrosse ball to really get into the muscle and loosen up.

Place the foam roller on the ground and position yourself so you lie over the roller with it under your arm pit and across the chest. Alternatively if using the ball you want to start off against a wall with the ball positioned under you collarbone near your armpit. You want to work your way around the front of your shoulder and into your sternum focusing on any tight or sore spots.

WALL SLIDES:

This movement is great for scapular mobility and stability to help create healthy strong shoulders that move as they should. While this exercise seems basic, it is very effective and if you are a little tight in the areas we have discussed so far, this may be pretty challenging! Focus on keeping your back, shoulders, elbows and forearms in contact with the wall, once any of these comes away from the wall, pause and return to starting position and repeat.

 

BANDED INTERNAL + EXTERNAL ROTATIONS:

 These two movements are critical for healthy shoulders and creating a good relationship with external rotators which are commonly under active. Start with arm out to side inline with shoulder and elbow bent at 90 degree angle, palm facing the floor holding the band. Now keeping the elbow parallel with shoulder rotate your arm so your palm is facing forward directly above elbow. Perform for repetitions and repeat from the opposite side.

SHOULDER DISLOCATES:

 

While sounding like an exercise that should be avoided this exercise when done correctly is great to keep mobility in the chest, back and shoulders. If you are tight in any of these areas you will feel it and can work further on the troublesome areas. You will see people using a pole or dowel for this exercise, which is great, but start with a band until you are familiar with the movement and loose enough to perform it without risk of injury.

Foam rolling – 30 seconds on each exercise and repeat if needed or go slightly longer if very tight.

Wall slides – Perform 10 repetitions and repeat if needed.

Banded rotations – Perform 10 repetitions for each movement and repeat 3 times each exercise.

Shoulder Dislocates – Perform 5-10 repetitions and do this again if needed.

After going through these warm ups it’s time for the Push session, let’s get it done.

THE PUSH SESSION:
PEC DEC CHEST FLYES – 2 SETS OF 15 REPS
(30 SECONDS RECOVERY)
KEEP WEIGHT LIGHT, REPETITIONS CONTROLLED AND FOCUS ON CHEST CONTRACTION. WE ARE SUING THESE AS AN ACTIVATION FOR THE CHEST SO YOU CAN FEEL THE CHEST WORKING OVER THE SHOULDER AND TRICEPS WHEN BENCHING.
DUMBBELL BENCH PRESS – 4 SETS OF 12 REPS
(60 SECONDS RECOVERY)
CONTROLLED MOVEMENTS AND FOCUS ON THE CONTRACTION OF YOUR CHEST
BARBELL OVERHEAD PRESS – 4 SETS OF 12 REPS
(60 SECONDS RECOVERY)
FOCUS ON SHOULDER RETRACTION AND NOT FORWARD PRESSING THE BAR, CONTROLLED NEGATIVES AND EXPLOSIVE CONTRACTIONS.
TRICEP OVERHEAD EXTENSION – 4 SETS OF 15 REPS
(30 SECONDS RECOVERY)
KEEP BODY UPRIGHT, ELBOWS CLOSE AND SHOULDERS  BACK FOCUSING ON TRICEP ENGAGEMENT.
DUMBBELL LATERAL RAISE – 4 SETS OF 15 REPS
(30 SECONDS RECOVERY)
THIS IS AN ISOLATION FOR THE LATERAL DELTOID, GO LIGHT AND KEEP TENSION ON THIS MUSCLE. AT THE TOP RANGE OF THE MOVEMENT PAUSE AND CONTROL THE NEGATIVE MOTION.
CABLE CROSS-OVER – 4 SETS OF 15 REPS
(30 SECONDS RECOVERY)
CONTROLLED MOVEMENTS AND FOCUS ON THE CONTRACTION OF YOUR CHEST
HAMMER CHEST PRESS – 4 SETS OF 15 REPS
(60 SECONDS RECOVERY)