Full-body workout - Intermediate Full-body workout - Intermediate
Centr Team
30 Aug 2021
Barbell incline press
Target: Chest, triceps and shoulders
Form tips:
- If you're a beginner, make sure your fists are closed when gripping the bar.
- Plant your feet underneath your knees, with knees pointing outward, 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.
- Tuck your elbows in at around 45 degrees to your torso to avoid internal shoulder rotation.
Banded push-ups
Target: Chest, shoulders, back, core, triceps
Form tips:
- Place the band over your mid-back and secure it under your hands.
- Keep your core and glutes engaged, and back straight.
- Don't hunch up your shoulders, and keep your elbows tucked in at 45 degrees.
- If you struggle to maintain good form, switch to a band with lighter resistance or build up strength with bodyweight push-ups before returning to the band.
Arnold press
Target: Shoulders
Form tips:
- Use a lighter weight to ensure you can maintain good form through a full set.
- Stop at the top of the lift when your arms and shoulders reach a standard shoulder press position – over-rotation can cause injury.
- Keep your core engaged, chest up and eyes facing forward throughout to maintain good posture.
Lateral raise
Target: Shoulders (side), serratus anterior (sides of your upper chest), traps, pecs
Form tips:
- Engage your core.
- Lead with your elbows, maintaining a slight bend in your arms throughout.
- Don't swing your arms up using momentum – control your lifts.
- Avoid shrugging excessively with your traps, as this may cause neck or shoulder pain.
Chin-up
Target: Lats, back, shoulders, biceps
Form tips:
- Don't shrug your shoulders up as you pull upward, to keep your neck and shoulders safe.
- Maintain a strong core and neutral spine in order to control the movement.
- To maximize lat activation, engage your glutes, keep your chest high and squeeze your elbows in at the top of the movement.
- Focusing your eyes on a spot a little above where you're lifting to will help you maintain good form.
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.
