Full-body workout Full-body workout
Centr Team
30 Aug 2021
Close-grip bench press
Target: Triceps, chest, shoulders
Form tips:
- Don't make your grip too narrow – keep it at shoulder width to avoid aggravating your shoulders.
- Firmly plant your feet under your knees and drive your knees out to help engage your glutes and stabilize your body.
- Engage your core to support your lower back.
- Chest up high to ensure you're working the correct muscles.
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 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.
Banded deadlift
Target: Back, lats, glutes, hamstrings, quads, core
Form tips:
- Secure the band under your feet, leaving an even length of band on each side.
- Engage your core.
- Shoulders down away from your ears, arms tucked in and locked straight out.
- As you squat down, drive your hips back as far as you can, then push away from the floor with your feet to rise back up.
- Make sure you're not using your arms to lift the band up.
Dumbbell kickbacks
Target: Triceps
Form tips:
- Choose a weight that allows you to lock out your elbows on every single rep.
- Focus on feeling the squeeze at the back of your arms as you lock out.
Static lunge
Target: Glutes, quads, hamstrings, calves
Form tips:
- Loop the resistance band over one shoulder and anchor it under the opposite (forward) foot. The band should have some tension when you stand tall.
- Lock your core and make sure your knees move in line with your toes as you lunge down.
- To stay balanced, control the movement and don't rush through your reps.
Dumbbell incline curls
Target: Biceps
Form tips:
- Sit with your shoulders down and pushed back into the bench.
- Control your pace to ensure you're working your biceps, not using momentum, especially as you lower the weight.
- Don't rest at the top or bottom of the curl to maintain tension in your biceps.
Hanging knee raise
Target: Core, back, shoulders
Form tips:
- Tuck your hips in and brace your core as you lift your knees.
- Control your tempo and avoid using momentum to ensure your core is doing the work.
