Full-body workout Full-body workout
Centr Team
01 Sep 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.
Good mornings
Target: Hamstrings, glutes, core
Form tips:
- Place the band over your shoulders (so it rests at the top of your back, not on your neck) and anchor it under each foot.
- You should feel this working your hamstrings and glutes (not your lower back), so focus on driving your hips back as far as you can while keeping your back straight.
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.
