Phase 2 Advanced: Day 5 Phase 2 Advanced: Day 5
Centr Team
17 May 2022
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.
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.
Banded lateral raise
Target: Shoulders
Form tips:
- Stand with your chest and eyes forward, and core and glutes engaged.
- Make sure you have enough slack in the band to raise your arm to head height.
- Keep a slight bend in your elbow as you raise it up.
- Lead with your elbow as you raise your arm out to the side.
Modification – Dumbbell lateral raise:
- If you're struggling to perform the exercise with a band, switch it out for a light dumbbell. You can do this exercise with one or both arms at a time.
Banded front raise
Target: Shoulders, chest
Form tips:
- Stand with chest and eyes forward, and glutes and core engaged.
- Hold the band with an overhand grip, your palm facing down.
- Keeping your arm straight, raise it up until it's horizontal to the floor.
- Lock down your shoulders – they shouldn't shrug up as you raise your arm.
- If you're struggling to raise your arm, step back closer to the anchor point to create more slack in the band.
Modification – Plate front raise:
- Switch out the band to perform a front raise with a lighter weight plate or dumbbell. If you stick with raising one arm at a time, start with a light dumbbell.
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.
