Phase 3 Beginner: Day 1 Phase 3 Beginner: Day 1

Dumbbell single-arm alternating bench press

Target: Shoulders, chest, triceps, lats

Form tips:

• Plant your feet firmly below your knees for stability.
• Chest up to ensure you're working the right muscles.
• Activate your core to support your lower back.
• Although one arm is lifting at a time, keep both shoulders pressed down and into the bench – don't flatten your upper back.

Push-up

Target: Chest, shoulders, triceps, back, core

Form tips:

• Shoulders down and elbows tucked in at 45 degrees.
• Lock in your core thoughout the exercise.
• Tuck in your butt and squeeze your glutes.

Modification – Elevated push-up:

• If maintaining good form is an issue, try the elevated variation.

Dumbbell single-arm shoulder press

Target: Shoulders, chest

Form tips:

• Keep your shoulders down and level to ensure good form.
• Set up so your forearms are straight with a 90 degree bend at the elbow.

Modification – Dumbbell seated shoulder press:

• If you're dropping your form on the single-arm press, switch to both arms to build up strength.

Bench dips

Target: Triceps, chest, shoulders

Form tips:

• Chest up, torso close to the bench, and don't let your shoulders round over.
• Elbows as close to your body as possible.
• Focus on feeling the squeeze in the back of your arms as they lock down.

Modification – Dumbbell kickbacks:

• If your bench/chair isn't at a suitable height or if your form is dropping, dumbbell kickbacks are a great alternative to work your triceps. These are a smaller muscle group so opt for lighter dumbbells.

Standing banded chest fly

Target: Chest, shoulders

Form tips:

• Take a staggered stance, ensuring you're balanced and there's enough tension in the band.
• Grip the band with your palms facing inward.
• Keep your shoulders down and arms slightly bent throughout.
• As you bring your hands together in front of your chest, imagine you are hugging a big ball.
• Aim to feel a squeeze in your chest as your hands meet.
• As you release the band back, don't let your elbows travel further back than your shoulders.