Phase 2 Beginner: Day 1 Phase 2 Beginner: Day 1
Centr Team
11 Apr 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.
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.
Barbell military press
Target: Shoulders, back, chest, core
Form tips:
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
- Maintain an engaged core.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Dumbbell seated shoulder press:
- If you find the military press position tough, start with a seated dumbbell press and focus on engaging your core and keeping your shoulders down.
Band assisted dips
Target: Triceps, chest, shoulders
Form tips:
- Lean your torso forward slightly and avoid swinging it upright.
- Elbows as close to your body as possible.
- You want to feel the squeeze in the back of your arms when they lock out.
- Don't slouch as this can lead to compensating with the wrong muscles.
Modification – Bench dips:
- Start with a bench dip and work your way up to using a band.
