Gym Push 3.3 | Adapt to Perform
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Gym Push 3.3

Session overview

Welcome to the advanced and electrifying "Gym Push 3.3" – the pinnacle of upper body pull workouts specially curated for wheelchair users! Get ready for an unparalleled fitness experience in an intense session. This dynamic workout takes intensity to new heights by incorporating super sets with regular sets and reps, challenging you to push past your limits and redefine your strength.

We will guide you through a series of super sets, where two exercises are performed back-to-back without rest, followed by regular sets to elevate the burn. You'll be targeting your chest, shoulders and triceps muscles with surgical precision. The fusion of equipment ensures a complete upper body pull workout, designed to sculpt and strengthen your muscles like never before.

Gym Push 3.1 is not for the faint-hearted; it's for those who crave the thrill of advancement and embrace the joy of conquering challenges. Trust in your abilities, trust in the workout, and let's embark on this extraordinary fitness journey together.

Session details
Whiteboard
Resistance
Push
Equipment
Intensity:
Easy
Medium
Hard
00:00:00
1. Band External Rotation Left
Reps: 3 X 15
Exercise 1

Band External Rotation Left

Reps
3 X 15
Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.

You should position yourself perpendicular from the anchor point with it on your right side and grab the band in your left hand. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated inward. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here rotate only at the shoulder so the hand comes from an internal rotation to an externally rotated position whilst keeping the elbow tucked in at the side. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Tips

Avoid jutting your head forward or arching your back as the arm moves.
Use the half-kneeling variation of this exercise if you are still having trouble keeping your spine neutral.
To determine which grip feels the greatest on your shoulder, try supinated (palms up), pronated (palms down), and neutral (palms facing).

2. Band External Rotation Right
Reps: 3 X 15
Exercise 2

Band External Rotation Right

Reps
3 X 15
Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.

You should position yourself perpendicular from the anchor point with it on your left side and grab the band in your right hand. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated outward. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here rotate only at the shoulder so the hand comes from an internal rotation to an externally rotated position whilst keeping the elbow tucked in at the side. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Super Set 1
Number of sets: 4 4 4
1. Barbell Bench Press
Reps: 10
Exercise 1

Barbell Bench Press

Reps
10
Description

Let's get started by setting up the bench press with the appropriate weight. Then lie on the bench with your chest under the bar and grab the barbell with an overhand grip, wider than shoulder-width apart. Then lift the bar off the rack.

This is the starting position.

From here, we are going to lower the bar down to the chest whilst having a slight flair in your elbows. Once almost at chest height press the bar straight up until your arms are fully extended. This is one repetition, now repeat for the desired amount. Once you’ve done all repetitions put the bar back on the rack.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

2. Dumbbell Chest Fly
Reps: 10
Exercise 2

Dumbbell Chest Fly

Reps
10
Description

Let's get started by moving forward in your chair and leaning back so you are at an angle then grab both your dumbbells and curl them up and push them up so they are both together and hovering above your chest.

This is the starting position.

From here, with a slightly bent arm open the arms out to the side until they are level with the shoulders, don’t go too far down here.

Once done, return the dumbbells back up to the starting position. This is one repetition, now repeat this for the desired amount. Once all are completed lower the dumbbell safely.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

2 minutes rest
Super Set 2
Number of sets: 4 4 4
1. Barbell Shoulder Press
Reps: 10
Exercise 1

Barbell Shoulder Press

Reps
10
Description

Let's get started by grabbing the barbell with an overhand grip at shoulder height with a bend in your elbows.

This is the starting position.

From here, we are going to press the bar up and overhead by extending at the elbow. Once done, return the bar back down safely to your shoulders. This is one repetition, now repeat for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

2. Dumbbell Lateral Raise
Reps: 10
Exercise 2

Dumbbell Lateral Raise

Reps
10
Description

Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing inwards towards your body.

This is the starting position.

From here raise your arms up and to the side until you reach shoulder height, or as high as you can, with a slight bend in your elbow.

Once done, return the dumbbells back down safely to your side. This is one repetition, now repeat this for the desired amount.

If you find yourself tipping backwards as you raise your arms up, put the back of your chair against a wall to help prevent this.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

2 minutes rest
3. Cable Chest Fly
Reps: 2 x 10
Exercise 3

Cable Chest Fly

Reps
2 x 10
Description

First, place both cable pulleys at chest height, then grab the handles in each hand and position yourself facing away from and in the middle of the pulleys. Move slightly forwards, then have your arms out at shoulder height with a slight bend in your elbow.

This is the starting position.

From here, pull your hands together until the hands touch or as far as you can. After this, slowly return the arms to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

4. Cable Tricep Kickback
Reps: 2 x 10
Exercise 4

Cable Tricep Kickback

Reps
2 x 10
Description

First, place both cable pulleys at chest height, then grab the handles in each hand and position yourself in the middle of the pulleys. Move slightly back and bend forwards, then have your elbows tucked in at your side and your hands pointing towards the pulley.

This is the starting position.

From here extend your hands behind you, by extending at the elbows until the arms are fully extended or as far as you can. After this, slowly return the arms down to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

5. Cable Tricep Pulldown
Reps: 2 x 10
Exercise 5

Cable Tricep Pulldown

Reps
2 x 10
Description

First, place both cable pulleys above head height, then grab the handles in each hand and position yourself in the middle of the pulleys. Then have your elbows tucked in at your side and your hands pointing towards the pulley.

This is the starting position.

From here extend your hands downwards, by extending at the elbows until the arms are fully extended or as far as you can. After this, slowly return the arms to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.