Bodybuilder Missy Truscott‘s bid for a third Fitness Olympia title was tragically cut short in 2023 when she sustained a devastating knee injury — a torn ACL and two torn menisci — during her Fitness routine.
On May 13, 2024, Truscott published a video on her YouTube channel sharing her push-day workout and experience with physical therapy 21 weeks after surgery.
Missy Truscott’s Push-Day Workout
Here is a summary of Truscott’s chest, shoulder, and triceps workout:
- Machine Incline Chest Press
- Incline Smith Machine Bench Press
- Dumbbell Lateral Raise
- Dumbbell Front Raise
- Cable Rear Delt Flyes
- EZ Bar Overhead Triceps Extensions
Check it out below:
[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]
Machine Incline Chest Press & Incline Smith Machine Bench Press
Truscott opened with incline chest presses and lowers the machine’s seat so the handles are at shoulder level to enhance anterior delt activation.
In the Fitness division, we are not overly focused on building pecs; we are trying to achieve 3D shoulders.
Truscott transitioned to the incline Smith machine bench press, setting the back of the bench at 70 degrees to further load the upper chest and shoulders. Truscott employs slow eccentrics to increase the time under tension and promote hypertrophy.
Dumbbell Lateral Raise & Dumbbell Front Raises
Truscott used lifting straps on side lateral raises to eliminate grip limitations and isolate the medial deltoids. She used the rest time between sets to practice posing. The isometric contractions deepen the mind-muscle connection and maximize target muscle activation.
Next, the Canadian bodybuilder moved to alternating dumbbell front raises to bias the anterior deltoids. She brought the dumbbells toward her midline on concentrics to optimize peak muscle contraction.
Cable Rear Delt Flyes
Truscott performed the rear delt flyes on a functional trainer with the pulleys pinned at the highest setting. She kept her chest proud, elbows slightly flexed, and leaned back slightly to ensure the posterior deltoids moved the weights.
Overhead EZ Bar Tricep Extensions & Handstand Push-Ups
The 35-year-old athlete grabbed the EZ bar with a narrow grip and lowered it to the nape of her neck while maintaining parallel upper arms to bias the long and medial triceps heads. Truscott concluded the training session with wall-facing handstand push-ups to target the shoulders and triceps.
Missy’s Physical Therapy Journey
After the workout, Truscott attended physical therapy (PT), dedicated to rebuilding lower body strength, flexibility, range of motion, confidence, jumping ability, balance, and coordination. She underscores that regaining trust in her injured leg is crucial to recovery.
“Physical therapy is a totally different type of environment and training than bodybuilding,” says Truscott, who’s made significant progress in her can now walk, run, and jump without pain.
After reviewing her progress, Truscott is optimistic that her surgeon will clear her to begin preparations for the 2024 Olympia. As a former Olympia champion, Truscott is qualified for life to compete in the Fitness Olympia division.
Featured image: @ifbbmissytruscott on Instagram
