Phase 4 Advanced: Day 1 Phase 4 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 – Push-up:

• Keep it basic with a push-up and control your tempo on the descent to max your time under tension.

Push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

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

Modification – Elevated push-up:

• If maintaining good form is an issue, try the elevated variation.

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.

Dumbbell single-arm alternating bench press

Target: Shoulders, chest, triceps, 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 flatten your upper back.

Modification – Barbell floor press:

• If you have trouble maintaining stability, switch to a floor press.

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 – Elevated close-grip push-up:

• If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.