28
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
•Maintain a 90° angle between upper arms and torso throughout motion.
•Keep chest muscles tightened. Limit and control your range of motion.
•Keep knees bent, feet on floor, head back against bench.
•Do not let your elbows travel behind your shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START |
| FINISH |
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| START | FINISH |
• | Curl grips up into position. | • Press straight out a way from |
• | Keep elbows back and out to | chest. |
| your sides. | • Return to Start position slowly. |
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
START | FINISH |
•Maintain a
•Keep chest muscles tightened. Limit and control your range of motion.
•Keep knees bent, feet on floor, head back against bench.
•Do not let your elbows travel behind your shoulders.
•To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements.
START
•Grasp Hand Grips in both hands.
•Open your arms into a wide, elbow bent position. Keeping elbows and forearms below chest level, palms forward.
•Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back.
FINISH
•Slowly press your arms forward and upward, straightening arms and moving your hands together.
•Slowly return to Start position