Full-body workout Full-body workout
Centr Team
28 Jul 2021
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.
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.
Deadlifts
Target: Back, lats, glutes, hamstrings, quads, core
Form tips:
- Take the time to set up and ensure you are balanced before each rep.
- Make sure the bar is in front of your shins, over the middle of your feet.
- As you stand up, your knees and hips should work together to lift.
- Squeeze your glutes as you rise up.
- Beginners, close your fists when gripping the bar so it doesn't slip.
Standing tricep extension
Target: Triceps, shoulders, core
Form tips:
- Keep your core activated throughout and avoid slouching.
- Focus on feeling the squeeze at the back of your arms when you lock out.
Barbell front squat
Target: Glutes, quads, core, hamstrings
Form tips:
- Engage your core and keep your chest up and elbows high to ensure you're not rounding your back.
- Plant your feet firmly on the floor – your heels and toes should stay down throughout.
- Keep your knees in line with your toes to stop them caving in as you squat down.
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.
