Phase 4 Beginner: Day 1 Phase 4 Beginner: 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.
Barbell incline bench press
Target: Chest, shoulders
Form tips:
- Don't let your barbell wander – if it creeps up toward your head it may compromise your shoulders.
- Firmly plant your feet under your knees and drive your knees out to help engage your glutes and stabilize your body.
- Keep your chest up 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 – Dumbbell incline bench press:
- Using dumbbells will help you try out hand positioning, without requiring a spotter.
Dumbbell seated rear flys
Target: Shoulders, chest
Form tips:
- Focus on good form ahead of heavy weights.
- You should be feeling this move in your rear deltoids. Keep your elbows slightly bent and shoulders round to prevent other muscles taking over the movement.
Modification – Dumbbell rear raise:
- The standing raise is an alternative if you have issues with seated positioning.
Dumbbell seated arnold press
Target: Shoulders, chest
Form tips:
- Start with a lighter weight to ensure you can maintain good form.
- Keep your core engaged throughout.
Modification – Dumbbell single-arm seated press:
- If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.
Dumbbell lateral raise
Target: Shoulders, chest
Form tips:
- Lead with your elbows, maintaining a slight bend at all times.
- Don't swing your arms up using momentum – use control to lift the weights.
- Keep your core engaged throughout.
Modification – Dumbbell incline lateral raise:
- If you tend to start using momentum, switch to an incline raise.
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.
Modification – Dumbbell skull crushers:
- If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.
