Chest Exercises
BENCH PRESS Shoulder Horizontal Adduetion (and elbow extension)
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis mf0or ). It also involves
the fl'ont shoulder nmscles (anterior deltoid, a
portion of the middle deltoid) and the triceps,
which alv located on tire back of tire upper arm.
Pulley position: "Wide or nanow (Wide offers a
greater challenge throughout tire entire range on
specific movements, especially at the top of
these movements. This can make these exewises
even more eflective. However, when both pulley
positions al_ listed as options, do not attempt to
use the same weight for each position).
Starting Position:
• Seated in tire 45 degree position, reach
straight behind your body, grasp tire handles,
and bend your elbows tmtil your hands are
near your chest. Rotate your upper arms away
from your torso so your elbows me pointing
outward and your pahns me facing forward.
• Keeping knees bent and feet flat on the floor,
lay your head back against the bench and
straighten your arms to the fl'ont.
• Be sure your arms are directly "in line" with
the cables (cables lying along tire backs of
your arms and center of the shoulders),
pahns fi_cing forward and wrists straight.
• Raise your chest and slightly pinch' your
shoulder blades together. Maintain a very
slight, comfbi*able arch in your lower back.
Motion:
• Slowly move your elbows outward while
sinmltaneously bending your arms so your
forearms remain parallel to each other and
tire hands remain over tire elbows throtlgh-
out the movement. From tire side view it
would appear as if the forearms are in line
with the cables at all times.
• Stop when your upper arms ai_ approximate
ly straight out to the side (your elbows will be
level with your shoulders or slightly below).
• Then, slowly press fkorward, moving hands
toward tire center: Return to starting position
with arms straight to tire flont at shoulder
width and in line with the cables. Kee I) chest
muscles tight during the entire motion.
Optional motions:
• Bilateral movement both arms pressing
forward at the same time.
• Unilateral movement performing all reps
with one ann before moving to tire next.
• Alternating performing one rep on one side
and then the next rep on the other side.
• Sinmltaneously alternating both arms
moving, although in opposite directions (one
pressing while tire other is returning)
Key points:
• Tire upper arms will be 60-90 degrees from
tire sides of your torso at the bottom of tire
movement and approximately 90 degrees
fi'om the front of your torso at tire top.
• Control tire range of motion so your elbows
travel only slightly behind your shoulders.
• Your shoulder blades may 'float" forwmd and
backwaId naturally with tire arm movement.
For increased pec involvement, kee I) tire
shoulder blades 'pinched" together throughout
both the upward and downwaId movements.
START
FINISH
CHEST FLY Shoulder Horizontal Adduetion (elbow stabilized in slight flexion)
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis m_uol). It also involves
the fiont shoulder muscles (anterior deltoid).
Pulley position: Wide or narrow (Wide offers
a greater challenge throughout the entire range
on specific movements, especially at the top of
these movements. This can make these
exelr'ises even n'Jore effective. However, when
both pulley positions are listed as options, do
not attempt to use the same weight fur each
position).
Starting position:
• Seated in tire 45 degree position, reach
straight behind your body, grasp the handles,
and bend your elbows until your hands are
near your chest. Rotate your upper arms
away flora your torso so that your elbows
are pointing outward at each side and your
pahns are facing forward.
• Keeping knees bent and feet fiat on tire floor,
lay your head back against the bench and
straighten your arms to the fi'ont.
• Be sure that your arms are directly in line
with tire cables, palms facing fkarward and
wrists straight.
• Raise your chest and slightly "pinch' your
shoulder blades together. Maintain a very
slight, comfbi*able arch in your lower back.
Motion:
• Slowly move your arms outward,
maintaining tire elbow in a slightly bent
position throughout tire movement.
• Stop when your upper arms are
approximately straight out to tire sides (your
elbows will be level with your shoulders or
very slightly below).
• Slowly return to starting position keeping
your chest muscles tightened during tire
entire motion.
Key points:
• Maintain a 60 90 degree angle between tire
upper arms and tire torso throughout the
exeicise.
• Limit and connol the range of motion so
that your elbows travel only slightly behind
your shoulders if at all.
• For normal pressing/pushing patterns of
movement, yore shoulder blades may "float"
forward and backward naturally with tire
arm movement. For increased pee
involvement, keep tire shoulder blades
"pinched" together throughout both the
upward and downward movements.
START
FINISH
19
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