Nail 3 classic lifts with Chris Hemsworth's trainer

Building muscle starts with two words: good form. Lock your form down and you'll be lifting consistently and safely, which means you're on track to some serious strength. Perhaps even… super strength.

Enter Centr strength training expert Luke Zocchi. Chris Hemsworth’s personal trainer knows a thing or two about bulking up, having guided Chris through multiple trans-Thor-mations. Whether you’re looking to get lean, go full superhero mode or just carve out more definition, Luke’s tutorials should be your first port of call.

Taking on Chris and Luke's definitive muscle-building program Centr Power? Every workout features tutorials to help you master the lifts and level up your results.

Luke has chosen three classic lifts (plus a few bonus barbell moves) and broken then down step by step, so you can nail the movements before you bring in the weight. That's how you get maximum impact from every rep. Let's go.

1. Dumbbell curls

Before you can flex, you need to bust the dumbbells out. Curl variations such as bicep curls (targeting the biceps and shoulders), hammer curls (to really beef up those biceps by targeting underlying muscles) and Zottman curls (which add a twist to hit your biceps and forearms in one) may not look as intimidating as barbell and deadlifts, but you still need to perfect your technique to maximize effectiveness and avoid injury.

2. Barbell bent-over rows

Luke's actually got three barbell lifts lined up for full-body balance: bent-over rows build up your back, the bench press puffs out your chest, and the back squats deliver overall strength and muscle growth.

Always remember: when you pick up a barbell, you’re working a lot more than just your arms. With barbell back squats, for example, you’re bringing your legs, abs, glutes, back and shoulders into the game. Of course, more muscles means more potential for injury, especially to your all-important back, which many of us tend not to think about until something goes ‘ping!’. That's why working on correct technique before adding weight is essential.

3. Deadlifts

It's not just a classic lift, it's an essential compound movement that brings everything from your calves to your traps into play to hit fast forward on your muscle growth. But wait: because deadlifting puts so much strain on so much of your body, it’s essential that you master the movements before loading up.

Luke’s got your back with his guide to the conventional deadlift and the sumo deadlift squat, which will up the ante for your glutes and core. Remember to activate your abs and squeeze those glutes at the top of the movement.

Ready to lift?

If you’re new to weight training or coming back into it after an extended absence, our Centr experts recommend starting light and perfecting your form first. Once you’ve wrapped your head around an exercise and correct technique, then you can progress to a weight that challenges you. Whatever you do, don't rush it.

When you’re safely in the groove, the Centr app is your go-to for muscle-building workouts:

• Build serious strength and size with Centr Power
• Cut body fat while building muscle with Power Shred
• Head to the Explore section to train with Luke and bodybuilder Torre Washington.

It will take reps and dedication, but the results will come.