Phase 2 Intermediate: Day 1 Phase 2 Intermediate: Day 1
Centr Team
04 May 2021
Dumbbell single-arm alternating incline bench press
Target: Shoulders, chest, lats
Form tips:
- 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.
- Although one arm is lifting at a time, keep both shoulders pressed down and into the bench.
- Don't let your arms travel up toward your chin as you press.
Modification – Dumbbell incline bench press:
- Use the two-arm version if you struggle to keep your body square.
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.
Barbell floor press
Target: Chest, shoulders, upper back
Form tips:
- Press your shoulder blades down into the floor to avoid your shoulders rounding or back flattening.
- Think about "bending" the bar as you pull down to help nail this movement.
- Keep your chest up high 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 – Push-up:
- Keep it basic with a push-up and control your tempo on the descent to max your time under tension.
Elevated close-grip push-up
Target: Triceps, chest, shoulders, back, core
Form tips:
- Aim to place your hands in line with the bottom of your pecs to further target your triceps.
- Avoid hiking your shoulders up.
- Engage your core, tuck in your butt and squeeze your glutes.
Modification – Elevated push-up:
- Can't get the form? Switch to a standard hand position to still work your triceps.
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.
Dumbbell kickbacks
Target: Triceps
Form tips:
- Choose a weight that allows you to lock out your elbows on every single rep.
- Squeeze the back of your arms as you lock it out.
Modification – Dumbbell skull crushers:
- If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.
