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.
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