Phase 1 Advanced: Day 5 Phase 1 Advanced: Day 5
Centr Team
05 May 2021
Barbell military press
Target: Shoulders, back, chest, core
Form tips:
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
- Maintain an engaged core.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Dumbbell seated shoulder press:
- If you find the military press position tough, start with a seated dumbbell press and focus on engaging your core and keeping your shoulders down.
Plate front raise
Target: Shoulders, back, chest
Form tips:
- Core and glutes engaged, shoulders down to ensure the correct muscles do the lifting.
- Don't arch your back.
- Only raise the plate as high as you can control it.
- Control your tempo and avoid swinging the weight up.
Modification – Dumbbell front raise + rotation:
- If you're unable to hold good form, switch to this dumbbell variation with a lighter weight.
Alternating arnold press
Target: Shoulders, chest
Form tips:
- Only go as heavy as your weaker arm is able to lift. Using a lighter weight than you do on regular seated shoulder presses will ensure you can maintain good form.
- Chest up and core engaged.
Modification – Dumbbell seated Arnold press:
- Stick to this variation if you struggle to stabilize or perform even presses with the alternating exercise.
Dumbbell lateral raise
Target: Shoulders, chest
Form tips:
- Lead with your elbows, maintaining a slight bend at all times.
- Don't swing your arms up using momentum – use control to lift the weights.
- Keep your core engaged throughout.
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
Dumbbell upright row
Target: Shoulders, traps
Form tips:
- Chest up.
- Engage your core and glutes and keep a strong, upright posture.
- Don't bring your hands (and weights) in too close to each other.
Modification – Dumbbell incline upright row:
- The incline variation allows for less vertical movement, making it easier on your shoulders.
Cable standing rear flys
Target: Shoulders, upper back
Form tips:
- Stay in control – don't over extend your arms as they move back or compromise your shoulders.
- Keep a slight bend in your elbows at all times.
Modification – Dumbbell seated rear flys:
- The seated variation with dumbbells will help you nail the movement pattern.
Dumbbell shrugs
Target: Shoulders, traps
Form tips:
- Avoid rolling your shoulders back at the top of the shrug – maintain a straight up and down trajectory.
- Chest up and avoid slouching.
Modification – Barbell shrugs:
- If the mechanics of this move trip you up, use a barbell to practice the lift with more control.
Weighted plate crunch
Target: Core, obliques
Form tips:
- Tempo and control are critical to work your abs – don't use momentum.
- Maintain an activated core to ensure your abs are working, not your lower back.
Modification – High plank hold:
- If crunches cause back or neck pain, use this isometric hold to build up core strength.
