Phase 2 Intermediate: Day 1 Phase 2 Intermediate: Day 1
Centr Team
04 Jun 2023
Dumbbell flat bench press
Target: Chest, back, shoulders, triceps
Modification – Chest press:
- Don't have a bench or don't feel ready for bench presses?
- Perform this exercise on the floor. When your elbows touch the ground, that's your cue to push the dumbbells back up.
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.
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.
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 skull crushers
Target: Triceps, lats
Modification – Dumbbell kickbacks:
- If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.
