Full-body workout Full-body workout
Centr Team
03 Oct 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.
Front plate raise
Target: Shoulders, serratus anterior (sides of your upper chest), traps, chest, biceps
Form tips:
- Engage your core and glutes and keep your hips tucked in throughout to avoid cheating the movement with your back.
- Pick a weight you can safely control and grip the plate firmly.
Lateral raise
Target: Shoulders
Form tips:
- Stand straight, with your core engaged.
- Maintain a slight bend in your elbows at all times.
- Control your raises and ensure you're not swinging your arms using momentum.
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.
