Full-body workout Full-body workout
Centr Team
10 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.
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.
Negative push-ups
Target:cChest, shoulders, back, core
Form tips:
- Keep your core and glutes engaged, and back straight.
- With your shoulders down, bring your shoulder blades together before bending your arms.
- Grip the floor with your hands and rotate outward as you lower your chest toward the floor.
- Elbows should remain tucked in at 45 degrees to protect shoulders.
- If the movement is difficult, try doing it with your knees on the floor.
Lying hamstring curl
Target: Hamstrings, glutes
Form tips:
- Ensure the band is firmly looped around your heel and has enough tension before starting.
- Hips tucked in and glutes activated.
- Your hips should stay on the floor – if you start lifting your butt, the resistance in the band is too much.
Dumbbell skull crushers
Target: Triceps
Form tips:
- Watch your elbows don't flare out or get too close – keep them shoulder-width apart.
- Bring the dumbbells down slightly above your forehead.
- Aim to feel the squeeze at the back of your arms as they lock out.
- Your core should be engaged throughout.
Barbell forward lunge
Target: Glutes, quads, hamstrings, core
Form tips:
- Balance is key – stay in control of your barbell and don't rush through the movement.
- Brace you core for stability and keep your knees in line with your toes.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip.
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.
Hanging alternating single-leg knee raise
Target: Core, back, shoulders
Form tips:
- Don't swing up from your hips, ensure your core is doing the work.
- To activate your core muscles, keep your hips tucked in and focus on drawing your belly button to your spine as you lift each knee.
