Phase 3 Advanced: Day 1 Phase 3 Advanced: Day 1
Centr Team
05 May 2021
Machine chest press
Target: Chest, shoulders
Form tips:
- Push your shoulders down and into the seat – this will allow your shoulder blades to retract as you bring the weight closer to your chest.
- Chest up all the way through.
- Firmly plant your feet and activate your core for additional stability.
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.
Band-resisted push-up
Target: Chest, shoulders, triceps, back, core
Form tips:
- Core and glutes activated, spine neutral.
- Shoulders down and elbows tucked in at 45 degrees.
Modification – Push-up:
- Resistance too challenging? Work on regular push-ups with a slow downward phase to build up strength and control.
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.
High plank hold
Target: Core, glutes
Form tips:
- Tuck in your hips, squeeze your glutes and draw in your core for a more effective plank.
- Think about pushing the floor away with your hands and feet to brace your body.
Modification – Plate front raise:
- If planks aggravate your wrists, swap in a plate front raise and activate your core and glutes to work the same areas.
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.
