Phase 1 Advanced: Day 1 Phase 1 Advanced: Day 1
Centr Team
04 May 2021
Barbell flat bench press
Target: Chest, shoulders, triceps
Form tips:
- Press your shoulders down and into the bench to keep them safe.
- Firmly plant your feet under your knees and drive your knees out to help engage your glutes and stablize your body.
- Your forearms should remain straight.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
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.
Push-up
Target: Chest, shoulders, triceps, back, core
Form tips:
- Shoulders down and elbows tucked in at 45 degrees.
- Lock in your core thoughout the exercise.
- Tuck in your butt and squeeze your glutes.
Modification – Elevated push-up:
- If maintaining good form is an issue, try the elevated variation.
Dumbbell incline bench press
Target: Shoulders, chest, lats
Form tips:
- Shoulders down and away from your ears – engaging your lats will help keep them down.
- Plant your feet firmly below your knees for stability.
- Chest up to ensure you're working the right muscles.
- Activate your core to support your lower back.
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.
Standing chest cable flys
Target: Chest, shoulders
Form tips:
- Don't extend your arms so far that your elbows are straining. Adjust your grip if strain is a problem.
- Keep a slight bend in your elbows at all times.
Modification – Push-up:
- Cable machine taken? Hit the floor for push-ups with a wide grip to target your pecs.
Dips
Target: Triceps, chest, shoulders
Form tips:
- To look after your shoulders, maintain a slight forward lean – don't swing up to an upright torso position as you rise.
- Elbows as close to your body as possible.
- Focus on feeling the squeeze in the back of your arms as they lock out.
Modification – Barbell close-grip bench press:
- If you can't access dip bars, a close-grip bench press is a good tricep focused alternative.
