Phase 1 Beginner: Day 1 Phase 1 Beginner: Day 1
Centr Team
11 Apr 2021
Push-up on knees
Target: Chest, shoulders, triceps, back, core
Form tips:
- Core engaged, shoulders down and elbows tucked in at 45 degrees.
- Tuck in your butt and squeeze your glutes – don't cheat the movement by lifting your butt.
Modification – Elevated push-up:
- Doing elevated push-ups on your knees will help you work on your technique.
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.
Dumbbell incline flys
Target: Chest, shoulders
Form tips:
- Keep your elbows at a fixed angle, don't allow them to fully extend.
- Start with a lighter weight and focus on good form to avoid putting your shoulders at risk.
Modification – Barbell incline bench press:
- If you struggle with control and stablity, you can hit similar muscle groups with the incline press within a more controlled range of motion.
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.
Bench dips
Target: Triceps, chest, shoulders
Form tips:
- Chest up, torso close to the bench, and don't let your shoulders round over.
- Elbows as close to your body as possible.
- Focus on feeling the squeeze in the back of your arms as they lock down.
Modification – Elevated close-grip push-up:
- If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.
