Chest Exercises
FINISH
START
26
Muscles worked: This exercise emphasizes
the chest muscles (pectoralis major),
especially the upper portion. It also
involves the front shoulder muscles
(anterior deltoid, a portion of the middle
deltoid) and the triceps, which are located
on the back of the upper arm.
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - wide position
Leg Extension: R e m ove d
Before you begin:
•Adjust seat height.
Starting position:
• Sit and grasp hand grips.
• Straighten your arms to the front.
• From this position, raise your arms
6-8 inches above the regular
bench press position. This is the
Start Position.
• Keep your arms directly in line
with the cables, palms down and
wrists straight.
• Raise your chest and pinch your
shoulder blades together. Keep a
slight, comfortable, arch in your
lower back.
Action:
• Slowly move your elbows outward,
simultaneously bending your
arms, keeping the forearms in line
with the cables at all times.
• Stop when your upper arms are
straight out to the sides, 10º above
your shoulders.
• Then, slowly press forward,
moving the hands towards the
center, and return to the starting
position with arms straight to the
front at shoulder width and in line
with the cables.
Key points:
• The upper arms will be 90º from
the sides of your torso at the
bottom of the movement and
slightly more than 90º from the
front of your torso at the top.
• Limit and control the range of
motion so that your elbows do not
travel behind your shoulders.
• Keep shoulder blades “pinched”
together and maintain good spinal
alignment.
FINISH
START
Muscles worked: This exercise emphasizes
the chest muscles (pectoralis major). It also
involves front shoulder muscles (anterior
deltoid, a portion of the middle deltoid)
and the triceps,which are located on the
back of the upper arm.
Position: Seated (seat in lowest position) -
facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - standard
p o s i t i on
Leg Extension: R e m ove d
Before you begin:
• Adjust seat to lowest setting.
Starting position:
• Sit and grasp hand grips with
cable and grip positioned beneath
your forearm (see start photo).
• Lower arms 5-6 inches from the
standard bench press position.
• Straighten your arms to the front.
This is the Start Position.
• Be sure that your arms are directly
in line with the cables, palms
facing down and wrists straight.
• Raise your chest and pinch your
shoulder blades together, keeping
a gentle arch in your lower back.
Action:
• Slowly move your elbows outward,
simultaneously bending your arms,
keeping the forearms in line with
the cables at all times.
• Stop when your upper arms are
straight out to the sides, 10º below
your shoulders.
• Slowly press forward, moving your
hands towards the center, and
return to the starting position,
arms straight to front at shoulder
width, hands just above your knees
and in line with the cables. Keep
your chest muscles tightened
during the entire motion.
Key points:
• Maintain a 90º angle between the
upper arms and the torso at the
bottom of the motion and slightly
less than 90º at the top of the
motion.
• Limit and control the range of
motion so that your elbows do not
travel behind your shoulders.
• Keep shoulder blades “pinched”
together and maintain good
spinal alignment.
DECLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension)
INCLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension)
To Next Page
Loading...
