Chest Exercises
DECLINE BENCH PRESS Shoulder Horizontal Adduetion (with elbow extension)
Muscles worked: The entire chest muscle
(pectoralis mg0or) is emphasized. It also involves
the fiont shoulder muscles (anterior deltoid, a
portion of tile middle deltoid) and the triceps,
which are located on tile back of tile upper arms.
Pulley position: "Wide or narrow (Wide offers a
g_vater challenge throughout the entire range
on specific movements, especially at the top of
these movements. This can make these exe_vises
even more effective. However, when both pulley
positions are listed as options, do not attempt to
use the same weight for each position).
Starling position:
• Seated in the incline position, reach straight
behind your hody, grasp the handles with an
oveflland grip and bend your elbows until
your hands are near yore chest. Rotate upper
arms away from your torso so your elbows
point outward and yore pahns face forward.
• Make sure cables travel tmdemeath yore
arnls, not over your arIl-lS,
• Keeping knees bent and %et flat on the floor,
lay your head back against the bench and
straighten your arms to the front.
• From this position, lower your arms 10 15
degrees (cables touching the bottom of your
arms/shoulders) helow the regular bench
press position (cables lying along the hack of
your arm and center of the shoulders).
• Be sum your arms am directly indine with the
cables, pahns facing forward and wrists straight.
If the cahles air "helow" the arms, the arms air
too low
• Raise your chest and slightly pinch' your
shoulder hlades together. Maintain a very
slight, comfbrtahle arch in your lower hack.
Motion:
• Slowly move yore elhows outward,
simultaneously bending your arms so that
your forearms remain parallel to each other
and the hands remain over the elbows
throughout the movement. From the side
view it should appear as if the forearms are
in line with the cahles at all times.
• Stop when yore upper arms are
approximately stlaight out to the sides (your
elbows will be level with yore shoulders or
slightly helow).
• Then, slowly press forward, moving the
hands toward the center, and remm to the
starting position with arms straight to the
fl'ont at shoulder width and in line with the
cables. Keep your chest muscles tightened
during the entire motion.
Optional motions:
• Bilateral movement - hoth arms pressing
forward at the same time.
• Unilateral movement performing all reps
with one arm hefore moving to the next.
• Alternating performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
pressing while the other is returning).
Key points:
• The upper arms will be 60 90 degrees from
the sides of your torso at the hottom of the
movement and slightly less than 90 degrees
from the front of your torso at the top.
• Limit the range of motion so your elhows travel
only slightly behind your shoulders if at all.
START
L_
FINISH
RESISTED PUNCH Shoulder Flexion, Elhow Extension and Scapular Protraction
Muscles worked: This exeivise involves the
entire chest muscle, the flont shoulder
muscles (anterior deltoid, a portion of the
middle deltoid) and the triceps, located on the
back of the upper arms. The goal however, is
not any specific muscle group. It is to be used
with very light resistance for an endurance
activity.
Pulley position: Narrow only.
Starting position:
• "With the bench flat and locked in the back
position against the lat tower, sit timing away
flora the Power Rods'
• Reach straight behind your hody, grasp the
handles with an ovefl]and grip so that the
cable will lay between your arm and your
tOrSO.
• Bend your elbows tmtil your hands are level
with your waistline and your pahns are
facing your torso.
• Maintain erect posture.
Motion:
• Using a moderate speed and light weight, rotate
your trunk and press one arm forwaid to foll
extension, allowing the shoulder blade to move
forward at the end of the punch.
• Return that arm to the starting position
trader control and ;vpeat with the other arm.
• As an alternative to ptmching straight
forward you may also punch upward at an
angle in line with the cable.
Optional motions:
• Bilateral movement hoth arms pressing
forward at the same time.
• Unilateral movement performing all reps
with one ann before moving to the next.
• Alternating performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
pressing while the other is returning).
Key points:
• Maintain an upright, erect posture as your
tmnk twists/rotates with the punch.
• It is important to note that sport specific
movements will not necessarily improve the
skill associated with a sport.
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FINISH
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