Phase 2 Advanced: Day 5 Phase 2 Advanced: Day 5
Centr Team
05 May 2021
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.
Dumbbell front raise + rotation
Target: Shoulders, traps
Form tips:
- Keep your core engaged and back straight.
- Only work within a range of motion that is comfortable for your shoulders.
- Lift with control, not momentum.
- Don't load up on weight if it's uncomfortable for your shoulders.
Modification – Plate front raise:
- If you struggle to hold good form on the rotation, switch to a straight up and down plate raise.
Dumbbell seated arnold press
Target: Shoulders, chest
Form tips:
- Start with a lighter weight to ensure you can maintain good form.
- Keep your core engaged throughout.
Modification – Dumbbell single-arm seated press:
- If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.
Dumbbell incline lateral raise
Target: Shoulders
Form tips:
- Don't swing the weight up, control the movement.
- Lead with your elbows, not your hands.
- Chest up, no slouching.
Modification – Dumbbell lateral raise:
- If the bench is taken, opt for the standing variation.
Dumbbell incline upright row
Target: Shoulders, chest
Form tips:
- Chest up, look straight ahead and shoulders down away from your ears.
- Activate your core and glutes to create a stable base.
- Concentrate on form and quality of movement over the weight you're lifting.
- Avoid using momentum to lift.
Modification – Single-arm pronated-grip row:
- If you find getting into the incline upright row position difficult, try the pronated-grip row to target similar muscle groups.
Dumbbell seated rear flys
Target: Shoulders, chest
Form tips:
- Focus on good form ahead of heavy weights.
- You should be feeling this move in your rear deltoids. Keep your elbows slightly bent and shoulders round to prevent other muscles taking over the movement.
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Barbell shrugs
Target: Traps
Form tips:
- Don't roll your shoulders, they should only move up and down.
- Keep your chest up, no slouching.
Modification – Dumbbell shrugs:
- With a dumbbell variation you can adjust your grip to make it easier on your shoulders.
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.
