Phase 4 Advanced: Day 1 Phase 4 Advanced: Day 1
Centr Team
04 Jun 2023
Barbell flat bench press
Target: Chest, shoulders, triceps
Modification – Medicine ball push-up:
- If you struggle with stability in bench presses, work on improving it with these push-ups, focusing on keeping your shoulders down and core and glutes activated.
Hand release push-up
Target: Chest, triceps, core
Modification – Wide push-up:
- This move can be challenging. If you're still building up to this, stick with your traditional push-ups.
30-degree incline bench press
Target: Upper chest, shoulders, triceps
Modification – Dumbbell flat bench press:
- You can reduce the intensity by removing the incline.
Dips
Target: Triceps, chest, shoulders
Modification – Barbell close-grip bench press:
- If you can't access dip bars, a close-grip bench press is a good tricep focused alternative.
Cable single-arm chest fly
Target: Shoulders, chest
Modification – Dumbbell alternating glute bridge floor press:
- If you don't have a cable machine, try this instead. The glute bridge is optional.
Wide push-up
Target: Chest, pecs
Modification – Knee push-up:
- Come down to your knees to help you complete reps with a full range of motion.
Bodyweight skull crusher
Target: Triceps, shoulders, lats
Modification – Bench dips:
- If holding the skull crushers body position is hard on your shoulders, a bench dip will help you gain strength.
Dumbbell skull crushers
Target: Triceps, lats
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
Cable single-arm pushdown
Target: Triceps
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps.
Cable machine underhand-grip tricep extension
Target: Triceps, lats, biceps
Modification – Dumbbell kickbacks:
- Grab your dumbbells to work the same muscles without cables.
