Push Workout | September 12th, 2022

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September 12th – Push Day #1 (Chest / Shoulders / Triceps)

Exercise #1: Decline machine press (purple bands)

  • LT: 50 / side x 7 reps
  • TT: 50 / side x 8 reps

Exercise #2: Sideways hammer strength incline press

  • LT: 60 / side x 15 reps
  • TT: 60 / side x 17 reps

Exercise #3: 1-arm DB overhead press (purple bands)

  • LT: 15 x 6 reps
  • TT: 20 x 5 reps

Exercise #4: Machine lateral raise

  • LT: 55 x 18 reps
  • TT: 60 x 15 reps

Exercise #5: Jansen rear delt row

  • LT: N/A
  • TT: 120 x 15 reps

Exercise #6: Jansen press (purple band)

  • LT: 45 x 6 reps
  • TT: 55 x 6 reps

Exercise #7: 1-arm eccentric band pushdown

  • LT: N/A
  • TT: (3 hands chocked) x 15 reps
This was another great workout! I hit small PRs on everything, minus the 2 new exercises.
Ok, let’s talk about the new exercises that I did here. The first one is the Jansen rear delt row. This is ANOTHER new exercise that I invented. This time, it’s for the rear delts. I recommend watching the video once I have it posted. For now, I’ll do my best to explain.
You are going to use a lat pulldown station for this exercise. You want the bar with the ultra-wide / neutral handle attachment. For this movement, you grab the bar, and then lean WAY BACK. Your goal is to “row” the weight into your upper chest / neck area using nothing but your rear delts. You hold the contraction for 1-2 seconds, then lower the weight to the starting position.
The combination of the wide / neutral grip makes this exercise all rear delts. I think it’s MUCH easier to perform this exercise this way, than it is with a regular seated cable row station.
The 1-arm eccentric band pushdown is my new triceps widowmaker movement. As usual, this is an exercise I invented. You use 2 hands to push the band down, and then you perform the eccentric range with 1 hand. This lets you eccentrically overload your triceps with very heavy band tension.
To increase the resistance, you just grab the band further up. I use my hands to measure how far up the band I am grabbing. I believe this exercise works best as a “finisher” movement for high reps. Highly recommended!

If you want to learn more about my training program, or my new theory on resistance bands, then check out my new e-books:

As always, thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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