Phase 3 Advanced: Day 1 Phase 3 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.
30-degree incline bench press
Target: Upper chest, shoulders, triceps
Modification – Dumbbell flat bench press:
- You can reduce the intensity by removing the incline.
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.
In-out push-up
Target: Chest, triceps, core
Modification – Push-up:
- If you find this movement challenging, regress to the regular push-ups.
Push-up
Target: Chest, shoulders, triceps, back, core
Modification – Push-up on knees:
- If you can't complete push-ups on your toes with good form or are working up to this variation, drop your knees down to lessen the load on your chest and triceps.
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.
Tricep kickbacks
Target: Triceps
Modification – Standing tricep extension:
- When you can't achieve full extension, or the weight gets too heavy, drop one weight and combine your hands to perform a standing tricep extension.
