Full-body workout Full-body workout
Centr Team
03 Oct 2021
Barbell flat bench 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.
Dips
Target: Chest, triceps, 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.
- But don't slouch, or you'll be compensating with the wrong muscles!
- Keep your elbows as close to your body as possible.
- Aim to feel the squeeze in the back of your arms as you lock out.
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.
Dumbbell incline flys
Target: Chest, shoulders
Form tips:
- Don't fully extend your arms – keep your elbows fixed at an angle.
- Start with a lighter weight and focus on quality of movement and nailing good form.
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.
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.
Across-body hammer curls
Target: Biceps, brachialis (elbow flexor)
Form tips:
- Keep wrists neutral to ensure the biceps are working, and you're not overworking your wrists and forearms.
- Avoid using momentum – keep your body braced and only move your arms to ensure good form.
