Phase 3 Beginner: Day 1 Phase 3 Beginner: Day 1
Centr Team
11 Apr 2021
Barbell flat bench press
Target: Chest, shoulders, triceps
Form tips:
- Press your shoulders down and into the bench to keep them safe.
- Firmly plant your feet under your knees and drive your knees out to help engage your glutes and stablize your body.
- Your forearms should remain straight.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Medicine ball push-up:
- If you struggle with stability in bench presses, work on improving it with these push-ups, focusing on keeping your shoulders down and core and glutes activated.
Barbell incline bench press
Target: Chest, shoulders
Form tips:
- Don't let your barbell wander – if it creeps up toward your head it may compromise your shoulders.
- Firmly plant your feet under your knees and drive your knees out to help engage your glutes and stabilize your body.
- Keep your chest up to ensure you're working the correct muscles.
- Engage your core to support your lower back.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip.
Modification – Dumbbell incline bench press:
- Using dumbbells will help you try out hand positioning, without requiring a spotter.
Dumbbell single-arm shoulder press
Target: Shoulders, chest
Form tips:
- Keep your shoulders down and level to ensure good form.
- Set up so your forearms are straight with a 90 degree bend at the elbow.
Modification – Dumbbell seated shoulder press:
- If you're dropping your form on the single-arm press, switch to both arms to build up strength.
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.
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.
