Phase 3 Intermediate: Day 1 Phase 3 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.

Modification – Barbell floor press:

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

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 – Barbell floor press:

• If you're unable to hold good form, start with a floor press to build your upper-body strength.

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.

Dumbbell skull crushers

Target: Triceps, lats

Form tips:

• Be mindful of the angle when lowering your dumbbells – the move is less taxing on elbows if you bring them back slightly above your forehead.
• Core switched on.
• Focus on squeezing your triceps as you lock out your arms.

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.

Banded single-arm pushdown

Target: Triceps, shoulders, chest

Form tips:

• Chest up, with glutes and core engaged for stability.
• Keep your elbow locked in position by your side, only moving from the elbow down to push the rope.
• Lock out your arm at the bottom of the pushdown, feeling the squeeze in the back of your arms, then bend your elbow to bring your fist back up toward the center of your chest.
• If the tension on the band is too strong, grip the band a little lower.