Push B — delt emphasis

#Why B differs from A

Same muscles, different regions of the same curves.

• A: incline barbell (upper chest, heavy) · B: machine press or dip (mid/lower chest, stable, safe to failure)
• A: seated DB shoulder press (stable, heavier) · B: standing OHP (whole-body, different demand)
• A: cable lateral behind body (loads the stretch) · B: DB lateral (loads the mid-range and top)
• A: overhead extension (long head at length) · B: skull crusher (long head, different angle) + rope

The cable pullover at the end is deliberate overlap — lats get a third weekly exposure without a third pull day. This is how the six-day PPL reaches 3× frequency.

#Standing overhead press

The most technically demanding lift in the program. Brace hard, ribs down, drive the head through once the bar passes your forehead. If your lower back arches to complete the rep, the weight is too heavy.

Seated is a legitimate substitution and loses very little. Standing is here because the whole-body demand differs from Push A's seated pressing, which is the variation the block is built on.

#Delts get four sets here and four on Push A

Eight direct medial-delt sets weekly, plus eight rear-delt sets across the Pull days, plus everything indirect from pressing.

That is a lot, and it is correct. Delts recover quickly, tolerate frequency, and carry more visual return per unit of work than any other muscle.