Phase 2 Advanced: Day 1 Phase 2 Advanced: Day 1
Centr Team
04 Jun 2023
Barbell floor press
Target: Chest, shoulders, upper back
Modification – Push-up:
- Keep it basic with a push-up and control your tempo on the descent to max your time under tension.
Dumbbell incline bench press
Target: Shoulders, chest, lats
Modification – Dumbbell single-arm alternating incline bench press:
- If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.
Bench dips
Target: Triceps, chest, shoulders
Modification – Elevated close-grip push-up:
- If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.
Dumbbell incline flys
Target: Chest, shoulders
Modification – Barbell incline bench press:
- If you struggle with control and stablity, you can hit similar muscle groups with the incline press within a more controlled range of motion.
Wide push-up
Target: Chest, pecs
Modification – Knee push-up:
- Come down to your knees to help you complete reps with a full range of motion.
Dumbbell skull crushers
Target: Triceps, lats
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
Dumbbell crush press + tricep extension
Target: Chest, triceps, shoulders
Modification – Chest press:
- A regular chest press will still hit the same muscle groups.
Bodyweight skull crushers
Target: Triceps, shoulders, core
Modification – Dumbbell kickbacks:
- Tricep kickbacks are also effective without the added strain on your shoulders.
