Phase 3 Intermediate: Day 1 Phase 3 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 single-arm alternating bench press
Target: Shoulders, chest, triceps, lats
Modification – Barbell floor press:
- If you have trouble maintaining stability, switch to a floor press.
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.
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 tricep pushdowns
Target: Triceps
Modification – Dumbbell kickbacks:
- If you don't have access to a cable machine, kickbacks hit the triceps effectively.
Cable machine underhand-grip tricep extension
Target: Triceps, lats, biceps
Modification – Dumbbell kickbacks:
- Grab your dumbbells to work the same muscles without cables.
