Phase 3 Advanced: Day 1 Phase 3 Advanced: Day 1
Centr Team
04 Jun 2023
Machine chest press
Target: Chest, shoulders
Modification – Barbell flat bench press:
- If you find the machine limits your movement, try a bench press where you have more control of the setup.
- This can also be done with dumbbells instead of a barbell
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 – Dumbbell glute bridge chest fly:
- If you don't have an incline bench, you can perform these on the floor.
- The glute bridge hold is optional.
Dips
Target: Triceps, chest, shoulders
Modification – Barbell close-grip bench press:
- If you can't access dip bars, a close-grip bench press is a good tricep focused alternative.
Cable alternating chest press
Target: Chest
Modification – Dumbbell alternating glute bridge floor press:
- Substitute the cable machine out for dumbbells.
- The glute bridge hold is optional.
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.
Cable overhead tricep extension
Target: Triceps
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps..
Cable tricep pushdown
Target: Triceps
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps.
Cable machine underhand-grip tricep extension
Target: Triceps, lats, biceps
Modification – Dumbbell kickbacks:
- Grab your dumbbells to work the same muscles without cables.
