Horizontal Hypertrophy Pushing

Horizontal Loading
LLT
Tall Kneeling Landmine Press
reps 12
load heavy
Set Reps Load
1 12 Heavy
2 12 Heavy
3 12 Heavy
4 12 Heavy
LLT
Seated Chest Press Machine
reps 12
load heavy
- Horizontal pushing movement. Primarily targets: Chest (Pectoralis major), Secondarily: Triceps - Starting position/Setup: Handles at middle/lower chest height. Arms slightly tucked. (Not parallel with floor) Neutral wrists (In-line with forearms ), thumbs wrapped around bar. - Movement: Push with chest, extending elbows to a soft lock. Return to start with control. Feel stretch in chest at bottom of movement. Pause. Repeat.
Set Reps Load
1 12 Heavy
2 12 Heavy
3 12 Heavy
4 12 Heavy
LLT
Incline DB Bench Press
reps 12
load heavy
Set Reps Load
1 12 Heavy
2 12 Heavy
3 12 Heavy
4 12 Heavy
Cable Chest Fly
reps 8
load moderate
Set Reps Load
1 8 Moderate
2 8 Moderate
3 8 Moderate
4 8 Moderate
LLT
Pec Dec Fly Machine
reps 10
load heavy
Set Reps Load
1 10 Heavy
2 10 Heavy
3 10 Heavy
4 10 Heavy
LMT
LMT – Upward Cross Body Chest Fly
reps 10
load heavy
Alternating Single arms crossbody upward single arm chest flys
Set Reps Load
1 10 Heavy
2 10 Heavy
3 10 Heavy
4 10 Heavy