Phase 1 Advanced: Day 5 Phase 1 Advanced: Day 5
Centr Team
17 May 2022
Dumbbell seated shoulder press
Target: Shoulders, chest
Form tips:
- Core engaged and legs planted firmly (yes, even when seated) – you don't want to overload your lower back with excessive extension.
- Set up so your forearms are straight with a 90 degree bend at the elbow.
Modification – Dumbbell single-arm shoulder press:
- If one side is lagging, use single-arm presses to level up your weaker side.
Plate front raise
Target: Shoulders, back, chest
Form tips:
- Core and glutes engaged, shoulders down to ensure the correct muscles do the lifting.
- Don't arch your back.
- Only raise the plate as high as you can control it.
- Control your tempo and avoid swinging the weight up.
Modification – Dumbbell front raise + rotation:
- If you're unable to hold good form, switch to this dumbbell variation with a lighter weight.
Alternating arnold press
Target: Shoulders, chest
Form tips:
- Only go as heavy as your weaker arm is able to lift. Using a lighter weight than you do on regular seated shoulder presses will ensure you can maintain good form.
- Chest up and core engaged.
Modification – Dumbbell seated Arnold press:
- Stick to this variation if you struggle to stabilize or perform even presses with the alternating exercise.
Dumbbell lateral raise
Target: Shoulders, chest
Form tips:
- Lead with your elbows, maintaining a slight bend at all times.
- Don't swing your arms up using momentum – use control to lift the weights.
- Keep your core engaged throughout.
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
Dumbbell upright row
Target: Shoulders, traps
Form tips:
- Chest up.
- Engage your core and glutes and keep a strong, upright posture.
- Don't bring your hands (and weights) in too close to each other.
Modification – Dumbbell incline upright row:
- The incline variation allows for less vertical movement, making it easier on your shoulders.
Banded rear flys
Target: Shoulders, back
Form tips:
- Hold the band with a neutral grip, palms are facing in.
- Keep a slight bend in your arms throughout.
- Focus on squeezing your shoulder blades together as you pull your arms out and back.
- Keep your shoulders locked down, don't let them shrug up.
Modification – Dumbbell seated rear flys:
- If performing flys with a band is too challenging, switch for a pair of light dumbbells and a bench.
Dumbbell shrugs
Target: Shoulders, traps
Form tips:
- Avoid rolling your shoulders back at the top of the shrug – maintain a straight up and down trajectory.
- Chest up and avoid slouching.
Modification – Barbell shrugs:
- If the mechanics of this move trip you up, use a barbell to practice the lift with more control.
