Body Solid G2B Chest Press, Incline Press, High Cable Crossover, Vertical Grip, Horizontal Grip

Page 68

WORKOUT

C H E S T

Vertical Grip

Chest Press

(Pectorals)

1 . Insert pin into weight stack at desired resistance level.

2.Adjust seat pad height so that when seated the vertical press handles bisect the chest (pectoral) muscles.

3.Seat yourself comfortably on the seat pad with your back straight.

4.Grasp vertical bench handles with your arms bent and palms facing in.

5.Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace through out the exercise movement.

6.Pause for a moment, then slowly return to the starting position, repeat.

7.Exhale on exertion, inhale on return motion.

Horizontal Grip

Chest Press

(Pectorals)

1 . Insert pin into weight stack at desired resistance level.

2.Adjust seat pad height so that when seated the horizontal press handles bisect the chest (pectoral) muscles.

3.Seat yourself comfortably on the seat pad with your back straight.

4.Grasp horizontal bench handles with your arms bent and palms facing downward.

5.Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace throughout the exercise movement.

6.Pause for a moment, then slowly return to the starting position. Repeat movement.

7.Exhale on exertion, inhale on return motion.

Incline Press

(Upper Pectorals)

1.Insert pin into weight stack at desired resistance level.

2.Set press arms and back pad to the Incline Press position.

3.Adjust seat pad height so that when seated the horizontal press handles bisect the upper chest (pectoral) muscles.

4.Sit comfortably on the seat pad with your back flat against the back pad.

5.Grasp horizontal bench handles with your arms bent and palms facing downward.

6.Keeping your elbows out and below your shoulders, extend your arms forward at a smooth, moderate pace throughout the exercise movement.

7.Pause for a moment, then slowly return to the starting position. Repeat movement.

8.Exhale on exertion, inhale on return motion.

High Cable Crossover

(Upper Pectorals)

1. Insert pin into weight stack at desired resistance level.

2.Attach Stirrup Handle (optional) to high pulley cable.

3.Stand sideways in front of the machine. Grasp Handle with hand nearest machine, feet shoulder width apart, stand erect. Bend slightly at the waist and maintain this torso angle throughout the exercise movement.

4.Keeping your palm facing downward and arm slightly bent, pull Handle downward and across your body in a semicircular arc until hand is approximately 6 inches in front of hip.

5.Pause for a moment, then slowly return the Handle back along the same arc, to the starting position. Repeat movement.

6.Exhale on exertion, inhale on return motion.

7.Turn around and repeat with opposite arm.

68

Image 68
Contents Body-Solid Body-Solid F e r e n c e D r a w i n g s P o r t a n t S a f e t y I n s t r u c t i o n s Personal Safety During AssemblyObtaining Service F o r e Y o u B e g i n Unpacking the EquipmentM e n s i o n s F e t y G u i d e l i n e s Required Tools Installation RequirementsE p a r a t i o n s Assembly Tips S e m b l y I n s t r u c t i o n sE P E P Two 54 3/8 x 2 3/4 hex head bolt Two 70 3/8 washer E P You must wrench tighten these two bolts 54 now One 54 3/8 x 2 3/4 hex head bolt* One 70 3/8 washerE P E P E P One 91 5/16 x 3/4 socket head allen bolt to hold in place One 92 3/8 x 5/8 allen bolt One 93 3/8 washerE P One 95 1/2 x 3/4 hex head bolt One 69 1/2 washer Two 92 3/8 x 5/8 hex head bolt Two 93 3/8 washerE P One 97 1/2 x 3/4 allen bolt One 69 1/2 washer E P Two 81 5/16 x 5/8 allen screw Two 82 5/16 washer E P Two 85 5/16 x 5/16 allen screw E P High Pulley Cable Diagram E P Diagram 1A Low Pulley Cable E P Short Cable Short Cable Diagram Multi Hip Cable Multi Hip Cable See Note 1 on Loosen Two 137 1/8 washer Two 109 1/8 x 3/8 screw Two 108 3/8 x 5/8 round allen head Two 70 3/8 washerFour 109 1/8 x 3/8 screw Flat side Seated Press Arms AA and AB Adjustment J u s t m e n t sPage Multi HIP AD Adjustment Page R n i n g , S a f e t y & M a i n t e n a n c e #DWSM-5 #DWRULE-4Safety and Maintenance of Cables Adjustments / Locking Pins / Tightening KNOBSλ CABLESλUPHOLSTERYλ NUTS/BOLTS/FASTENERSλMaintenance PHRASES,& GUIDELINESTERMS, Tips A R T I N G R E S I S T a N C E L E V E L Nutrition Prescription Personal Program Training Method Exercisetips Chart Fitness Goals Weight Training Exercise LOG Sample Workout Routine When Training for Strength Weight Flexibility Stretching WARM-UP/COOL-DOWN Sides Stretching WARMWARM-UP/COOL-DOWN Stretching WARMWARM--UP/COOL-DOWN Posterior of Lower LEG Chest Press Incline PressHigh Cable Crossover Vertical GripShrugs Lat PulldownSeated Row Seated Tricep Extension Tricep PressdownStanding Cable Curl Concentration CurlShoulder Press Deltoid RaiseUpright Row Standing Leg Curl Leg ExtensionLeg Press Calf PressL T I H I P Leg AdductionLeg Abduction Glute KickbackOblique Bend Ab CrunchOblique Crunch Build the Ultimate Fitness Center G n s O f O v e r t r a i n i n g Decreased PerformanceI g h t R a t i o s M a i n f r a m e P a r t s L i s t L i s tH a r d w a r e L i s t H a r d w a r e Allen Bolt 5/16 X 5/8 Full ThreadE L i s t C e s s o r i e s L i s tKEY #51 HEX Head Bolt Full Thread QTY KEY #59 HEX Head Bolt KEY #66 Nylon Lock NUT Page P L O D E D V I E W A G R a M