BodyCraft Strength Training System manual Self Stabilizing Chest Press

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CHEST

Self Stabilizing Chest Press

This exercise targets the chest muscles, but because it is done without back support, the core stabilizing muscles are also engaged. You will need to use a much lower weight than standard bench press exercises.

Adjust the seat back to the upright position and the Functional Train- ing Arms to chest height. Sit forward on the seat, without back support. Grab the cable handles with an overhand grip and press away from your chest. Return slowly.

Variations: Use an underhand grip, neutral grip, or even twist your wrists (like a karate punch). You can also vary the width of the Functional Training Arms. Changing the grip and width does emphasize different areas of the muscle group.

Primary muscles worked: Pectorals Major and Minor (chest), Anterior

Deltoids (shoulder), Triceps (back of the arm).

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Contents Exercise Guide Table of Contents Introduction Functional Training Arms Chest Bench Press Cable Bench Press Converging Bench Press Incline Bench Press Cable Incline Bench Press Converging Incline Press Decline Bench Press Cable Decline Bench Press Converging Decline Bench Press Self Stabilizing Chest Press Cable Pec Fly Cable Incline Fly Cable Low Fly Shoulders Shoulder Press Cable Shoulder Press Converging Shoulder Press Cable Lateral Raise Cable Front Raise Standing Cable Lateral Raise Standing Front Raise Upright Row Shrugs External Rotator Internal Rotator Back Lat Pull Down Low Cable Row Mid Row One Arm Row Front Lat Pullover Seated Cable Mid Row Self Stabilizing Mid Row Arms Cable Arm Curl Standing Bar Curl Overhead Biceps Curl Arm Curl From Mid Pulley Triceps Pushdown Triceps Extension Triceps Extension From High Pulley Triceps Kickback Core Ab Crunch Reverse Crunch Seated Knee Raise Oblique Twist Side Bends Legs Leg Extension Standing Leg Curl Seated Leg Curl Leg Press Calf Raise Hip Adduction Hip Abduction Glute Kick Sports Specific / Functional Golf Swing Tennis Swing Baseball Pitch