Chest and Shoulders
(Week 1, Athletic Power Surge)Day Overview
This session emphasizes upper body pushing and overhead movements to develop explosive power and shoulder stability. The focus is on compound pressing and overhead lifts to enhance athletic upper-body strength, complemented by accessory work to improve muscular balance and shoulder resilience.
Exercises
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8 on the first set, progressing to RPE 9-10 on the last. Focus on controlled eccentric and explosive concentric phases to maximize power development, ensuring shoulder stability during the incline angle.
Working Sets:
4
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• Standing Overhead Barbell Press
The Standing Overhead Barbell Press, also known as the Standing Military Press, involves standing with feet shoulder-width apart, gripping a barbell at shoulder width, and pressing it overhead until the arms are fully extended. Keep the core engaged and avoid overarching the lower back. Lower the barbell back to shoulder level in a controlled manner. Maintain a neutral spine, keep the elbows slightly in front of the body during the press, and avoid excessive leaning backward. This exercise primarily targets the shoulder muscles, especially the deltoids, while also engaging the triceps, upper chest, and core for stabilization.
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8-9. Keep core tight and press explosively overhead, emphasizing shoulder stability and avoiding excessive arching to prevent injury.
Working Sets:
4
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
Perform 3 sets of 6-8 reps with an RPE of 8. Focus on full range of motion and controlled descent to target chest and triceps, supporting pushing power.
Working Sets:
3
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• Dumbbell Side Lateral Raise
To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 7-8. Use light dumbbells to promote shoulder stability and hypertrophy, emphasizing controlled movement and scapular control.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 7. Focus on scapular retraction and external rotation to strengthen shoulder stabilizers and prevent impingement.
Working Sets:
3
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• Push-Up
Perform a push-up by lowering your chest to the floor and pushing back up, engaging chest, triceps, and core.
Prescribed Sets:
Perform 3 sets of 10-12 reps with an RPE of 7. Maintain a tight core and full range of motion to reinforce pushing mechanics and core stability.
Working Sets:
3