Full-body workout - Advanced Full-body workout - Advanced
Centr Team
30 Aug 2021
45-degree incline bench press
Target: Upper chest, shoulders, triceps
Form tips:
- Don't lower the weights below your chest, as it may compromise your shoulders.
- Plant your feet underneath your knees, either side of the bench, to engage your glutes and stablize your body.
- Engage your core to support your lower back.
- Keep your chest up to ensure you're working the correct muscles.
- Keep your elbows tucked in at around 45 degrees to your torso to avoid internal shoulder rotation.
30-degree incline bench press
Target: Upper chest, shoulders, triceps
Form tips:
- Don't lower the weights below your chest, as it may compromise your shoulders.
- Plant your feet underneath your knees, either side of the bench, to engage your glutes and stablize your body.
- Engage your core to support your lower back.
- Keep your chest up to ensure you're working the correct muscles.
- Keep your elbows tucked in at around 45 degrees to your torso to avoid internal shoulder rotation.
15-degree incline bench press
Target: Upper chest, shoulders, triceps
Form tips:
- Don't lower the weights below your chest, as it may compromise your shoulders.
- Plant your feet underneath your knees, either side of the bench, to engage your glutes and stablize your body.
- Engage your core to support your lower back.
- Keep your chest up to ensure you're working the correct muscles.
- Keep your elbows tucked in at around 45 degrees to your torso to avoid internal shoulder rotation.
Dumbbell flat bench press
Target: Chest, back, shoulders, triceps
Form tips:
- Push both shoulders down into the bench throughout – don't flatten your upper back.
- Firmly plant your feet underneath your knees to stablize your body.
- Engage your core to support your lower back.
- Keep your chest up to ensure you're working the correct muscles.
- Tuck your elbows in at around 45 degrees to your torso to avoid internal shoulder rotation.
Dumbbell tension curls
Target: Biceps
Form tips:
- Pace and control every curl – don't use momentum.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
- The tension will make it harder to maintain good form, so opt for lighter weights than on your usual bicep curls.
Tension hammer curls
Target: Biceps
Form tips:
- Pace and control your curls to ensure you're using your biceps, not momentum – especially on the downward phase.
- Focus on feeling the squeeze in your biceps at the top of the curl.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Zottman curls
Target: Biceps
Form tips:
- Pace and control your curls to ensure you're using your biceps, not momentum – especially on the downward phase.
- Focus on feeling the squeeze in your biceps at the top of the curl.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
