Phase 3 Advanced: Day 5 Phase 3 Advanced: Day 5
Centr Team
05 May 2021
Dumbbell seated shoulder press
Target: Shoulders, chest
Form tips:
- Core engaged and legs planted firmly (yes, even when seated) – you don't want to overload your lower back with excessive extension.
- Set up so your forearms are straight with a 90 degree bend at the elbow.
Modification – Dumbbell single-arm shoulder press:
- If one side is lagging, use single-arm presses to level up your weaker side.
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 single-arm seated press
Target: Shoulders, chest
Form tips:
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
- Core engaged.
Modification – Dumbbell incline bench press:
- If the overhead motion doesn't agree with your shoulders, try an incline press.
Cable machine single-arm lateral raise
Target: Shoulders, upper back
Form tips:
- Keep a slight bend in your elbow and control your movements to ensure safety.
- Activate your core to aid balance.
- Don't load the weights so heavy that you can't maintain good tempo and form.
Modification – Dumbbell incline lateral raise:
- If one side is weaker, switch to dumbbells, lighten the load and focus on controlling the movement.
Cable upright row
Target: Shoulders, back
Form tips:
- Don't make your grip too narrow, as this can cause excessive internal rotation in your shoulders.
- Chest up, shoulders down and core engaged.
- Reset your posture if you experience any shoulder discomfort.
Modification – Dumbbell upright row:
- If using the cable aggravates your shoulders, try a dumbbell variation and adjust your grip if needed.
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.
