Phase 1 Advanced: Day 1 Phase 1 Advanced: Day 1

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 – Dumbbell single-arm alternating bench press:

• If you don't have a barbell, sub in dumbbells instead.

Push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

• Shoulders down and elbows tucked in at 45 degrees.
• Lock in your core throughout the exercise.
• Tuck in your butt and squeeze your glutes.

Modification – Push-up on knees:

• If you can't complete push-ups on your toes with good form or are working up to this variation, drop your knees down to lessen the load on your chest and triceps.

Banded elevated push-up

Target: Triceps, chest, biceps, shoulders

Form tips:

• Place your hands on the mat directly beneath your shoulders, then step your feet up.
• Make sure you have enough tension to fully extend your elbows when you push up.
• Don't let your elbows flare out. Keep them tucked in at 45 degrees.
• Squeeze your shoulder blades together as you drop down, then push away from the floor to rise up.
• The lower half of your body should remain in a plank position throughout, with glutes and core engaged.
• If you're struggling to complete the reps, do the push-ups on your knees or remove the band.

Modification – Band-resisted push-up:

• Returning to a more conventional push-up position with your feet on the floor will shift your center of gravity and make it easier for you to push your body back up.

Standing banded chest fly

Target: Chest, shoulders

Form tips:

• Take a staggered stance, ensuring you're balanced and there's enough tension in the band.
• Grip the band with your palms facing inward.
• Keep your shoulders down and arms slightly bent throughout.
• As you bring your hands together in front of your chest, imagine you are hugging a big ball.
• Aim to feel a squeeze in your chest as your hands meet.
• As you release the band back, don't let your elbows travel further back than your shoulders.

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 – Dumbbell kickbacks:

• If your bench/chair isn't at a suitable height or if your form is dropping, dumbbell kickbacks are a great alternative to work your triceps. These are a smaller muscle group so opt for lighter dumbbells.