Phase 2 Advanced: Day 1 Phase 2 Advanced: Day 1

Incline alternating press

Target: Shoulders, chest, lats

Form tips:

• Even though this is a unilateral movement, set up with your shoulders back and down as if you were performing a double arm press, and hold that position.
• Chest up to ensure you're working the correct muscles.
• Core engaged to support your lower back.

Modification – Dumbbell incline bench press:

• If you're losing form or can't keep your upper body square, switch to a press using both arms.

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.

Machine chest press

Target: Chest, shoulders

Form tips:

Modification – Barbell flat bench press:

• If you find the machine limits your movement, try a bench press where you have more control of the setup.

Cable incline flys

Target: Chest, shoulders

Form tips:

• Shoulders down and only work within a range of motion that doesn't strain them.
• Engage your core before initiating the movement.
• Keep a slight bend in your elbows at all times.

Modification – Dumbbell incline flys:

• Use dumbbells if you can't get to the machine.

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.

Medicine ball push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

• Shoulders down (away from your ears) to keep them safe.
• It's essential to lock in your core for stability and balance.
• Tuck in your butt and squeeze your glutes for additional stability.
• Don't arch your back or let your hips drop.

Modification – Push-up:

• If using a ball is too advanced, build up to it with the classic.