Phase 2 Intermediate: Day 1 Phase 2 Intermediate: Day 1
Centr Team
04 Jun 2023
Barbell flat bench press
Target: Chest, shoulders, triceps
Modification – Medicine ball push-up:
- If you struggle with stability in bench presses, work on improving it with these push-ups, focusing on keeping your shoulders down and core and glutes activated.
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.
Cable single-arm chest fly
Target: Shoulders, chest
Modification – Dumbbell alternating glute bridge floor press:
- If you don't have a cable machine, try this instead. The glute bridge is optional.
Cable tricep rope pushdown
Target: Triceps
Modification – Dumbbell skull crushers:
- If you can't access a cable machine, skull crushers will work your muscles through a similar range of motion.
Ezy bar skull crushers
Target: Triceps, shoulders
Modification – Dumbbell skull crushers:
- The dumbbell skull crushers variation can be a bit easier on the elbows as you have the ability to change the grip if needed.
Dumbbell kickbacks
Target: Triceps
Modification – Dumbbell skull crushers:
- If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.
