Phase 2 Intermediate: Day 1 Phase 2 Intermediate: Day 1

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.

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.

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.

Elevated push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

• Shoulders down, away from your ears.
• Activate your core, tuck in your butt and squeeze your glutes.

Modification – Push-up on knees:

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

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.

Dumbbell kickbacks

Target: Triceps

Form tips:

• Choose a weight that allows you to lock out your elbows on every single rep.
• Squeeze the back of your arms as you lock it out.