Phase 3 Intermediate: Day 1 Phase 3 Intermediate: Day 1
Centr Team
04 May 2021
Barbell flatbench 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.
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 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 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.
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 skull crushers
Target: Triceps, lats
Form tips:
- Be mindful of the angle when lowering your dumbbells – the move is less taxing on elbows if you bring them back slightly above your forehead.
- Core switched on.
- Focus on squeezing your triceps as you lock out your arms.
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
