Phase 1 Advanced: Day 1 Phase 1 Advanced: Day 1
Centr Team
04 Jun 2023
Chest press
Target: Chest
Modification – Knee push-up:
- If you don't feel comfortable holding dumbbells overhead, flip over and try push-ups instead.
- Can be done on your knees or toes.
Dumbbell incline bench press
Target: Shoulders, chest, lats
Modification – Dumbbell single-arm alternating incline bench press:
- If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.
Dumbbell flat bench press
Target: Chest, back, shoulders, triceps
Modification – Chest press:
- Don't have a bench or don't feel ready for bench presses?
- Perform this exercise on the floor. When your elbows touch the ground, that's your cue to push the dumbbells back up.
Dumbbell glute bridge chest fly
Target: Chest (pectoralis major), glutes, hamstrings
Modification:
- Eliminate the glute bridge and perform alternating flies.
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 crushers
Target: Triceps, shoulders, core
Modification – Dumbbell kickbacks:
- Tricep kickbacks are also effective without the added strain on your shoulders.
Dumbbell kickbacks
Target: Triceps
Modification – Dumbbell skull crushers:
- If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.
