Dumbbell single-arm alternating bench press
Target: Shoulders, chest, triceps, lats
Form tips:
- Plant your feet firmly below your knees for stability.
- Chest up to ensure you're working the right muscles.
- Activate your core to support your lower back.
- Although one arm is lifting at a time, keep both shoulders pressed down and into the bench – don't flatten your upper back.
Modification – Barbell floor press:
- If you have trouble maintaining stability, switch to a floor press.
Elevated push-up
Target: Chest, shoulders, triceps, back, core
Form tips:
- Shoulders down, away from your ears.
- Activate your core, tuck in your butt and squeeze your glutes.
Modification – Barbell floor press:
- If you're unable to hold good form, start with a floor press to build your upper-body strength.
Dumbbell incline bench press
Target: Shoulders, chest, lats
Form tips:
- Shoulders down and away from your ears – engaging your lats will help keep them down.
- Plant your feet firmly below your knees for stability.
- Chest up to ensure you're working the right muscles.
- Activate your core to support your lower back.
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.
Dumbbell incline flys
Target: Chest, shoulders
Form tips:
- Keep your elbows at a fixed angle, don't allow them to fully extend.
- Start with a lighter weight and focus on good form to avoid putting your shoulders at risk.
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.
Cable tricep pushdown
Target: Triceps
Form tips:
- Chest up and elbows in, to ensure your shoulders and elbows are moving correctly.
- Maintain an activated core.
- You want to feel the squeeze at the back of your arms when they lock down.
- Don't slouch as this can lead to the wrong muscles compensating.
Modification – Dumbbell kickbacks:
- A cable-free alternative to work your triceps.
Cable tricep rope pushdown
Target: Triceps
Form tips:
- Adjust your grip on the rope if you experience any wrist or elbow pain.
- Keep your core activated.
- You want to feel a squeeze at the back of your arms when they lock down.
- Turn your hands out slightly at the bottom of the push to increase muscle contraction.
- Don't slouch as this can lead to the wrong muscles compensating.
Modification – Dumbbell skull crushers:
- If you can't access a cable machine, skull crushers will work your muscles through a similar range of motion.
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