Chest and Shoulders
(Week 6, Athletic Power Surge)Day Overview
This session develops upper body explosive strength and shoulder stability, critical for athletic movements. The focus is on heavy pressing and overhead movements with speed, complemented by accessory work to improve muscular balance and resilience. The workout emphasizes controlled, fast reps to develop power and speed.
Exercises
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 4-6 reps at RPE 9, focusing on explosive upward drive and controlled lowering. Use a bench inclined at 30-45 degrees. Rest 2-3 minutes. Maximize chest and shoulder engagement while maintaining speed for power development.
Working Sets:
4
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• Overhead Shoulder Press
Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward or sit on a bench with back support. Keep your core engaged and chest up. Press the weights overhead by extending your arms fully, ensuring elbows are slightly in front of the body. Lower the weights back to shoulder level with control, maintaining proper alignment and avoiding arching the lower back. Keep movements smooth and controlled throughout. Use cues like 'press up', 'keep elbows slightly forward', and 'avoid shrugging shoulders' to maintain proper form.
Prescribed Sets:
Complete 3 sets of 4-6 reps at RPE 9, emphasizing explosive press and strict control on the descent. Rest 2-3 minutes. Focus on shoulder stability and full range of motion to enhance overhead athletic movements.
Working Sets:
3
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
Perform 4 sets of 6-8 reps with RPE 8-9, focusing on explosive push and controlled lowering. Use the Assisted Dip Machine if necessary. Rest 2 minutes. This builds pushing power and shoulder stability.
Working Sets:
4
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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:
Execute 3 sets of 8-10 reps at RPE 8, emphasizing quick, controlled lifts to develop shoulder explosiveness. Rest 1.5 minutes. Focus on maintaining tension and proper form to prevent injury.
Working Sets:
3
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 10-12 reps with RPE 8, emphasizing controlled, high-velocity pulls to strengthen rear delts and improve shoulder stability. Rest 1-1.5 minutes.
Working Sets:
3
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• Plyometric Push-Ups
Plyometric Push-Ups are an explosive upper body exercise where you start in a standard push-up position, lower your chest towards the ground by bending your elbows, then explosively push through your hands to lift your entire body off the ground, clapping your hands in mid-air if desired, and landing softly back into the starting position. Maintain a straight body line throughout, engage your core, and focus on explosive power. Proper form includes keeping your elbows at about a 45-degree angle, avoiding sagging hips or piking the hips up, and landing softly to absorb impact. This exercise primarily targets the chest, shoulders, and triceps, while also engaging the core for stability.
Prescribed Sets:
Execute 4 sets of 8-10 explosive push-ups with RPE 8, focusing on rapid push-off and soft landings. Rest 1 minute. This enhances upper body power and reactive strength.
Working Sets:
4