Phase 4 Intermediate: Day 1 Phase 4 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.
Incline alternating press
Target: Shoulders, chest, lats
Modification – Dumbbell incline bench press:
- If you're losing form or can't keep your upper body square, switch to a press using both arms.
Standing chest cable flys
Target: Chest, shoulders
Modification – Push-up:
- Cable machine taken? Hit the floor for push-ups with a wide grip to target your pecs.
Wide push-up
Target: Chest, pecs
Modification – Knee push-up:
- Come down to your knees to help you complete reps with a full 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 pushdown
Target: Triceps
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps.
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.
