Phase 4 Advanced: Day 1 Phase 4 Advanced: Day 1
Centr Team
23 May 2022
Machine chest press
Target: Chest, shoulders
Form tips:
- Push your shoulders down and into the seat – this will allow your shoulder blades to retract as you bring the weight closer to your chest.
- Chest up all the way through.
- Firmly plant your feet and activate your core for additional stability.
Modification – Barbell flat bench press:
- If you find the machine limits your movement, try a bench press where you have more control of the setup.
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.
Dumbbell incline bench press
Target: Shoulders, chest, lats
Form tips:
- Shoulders down and away from your ears – engaging your lats will help keep them down.
- 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.
Modification – Dumbbell single-arm alternating incline bench press:
- If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.
Cable incline flys
Target: Chest, shoulders
Form tips:
- Shoulders down and only work within a range of motion that doesn't strain them.
- Engage your core before initiating the movement.
- Keep a slight bend in your elbows at all times.
Modification – Dumbbell incline flys:
- Use dumbbells if you can't get to the machine.
Push-up
Target: Chest, shoulders, triceps, back, core
Form tips:
- Shoulders down and elbows tucked in at 45 degrees.
- Lock in your core throughout the exercise.
- Tuck in your butt and squeeze your glutes.
Modification – Push-up on knees:
- If you can't complete push-ups on your toes with good form or are working up to this variation, drop your knees down to lessen the load on your chest and triceps.
Dips
Target: Triceps, chest, shoulders
Form tips:
- To look after your shoulders, maintain a slight forward lean – don't swing up to an upright torso position as you rise.
- Elbows as close to your body as possible.
- Focus on feeling the squeeze in the back of your arms as they lock out.
Modification – Barbell close-grip bench press:
- If you can't access dip bars, a close-grip bench press is a good tricep focused alternative.
