Chest Exercises
BENCH PRESS — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). 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.
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Starting Position:
•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so your elbows are pointing outward and your palms are facing forward.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
•Be sure your arms are directly "in line" with the cables (cables lying along the backs of your arms and center of the shoulders), palms facing forward and wrists straight.
•Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
•Slowly move your elbows outward while simultaneously bending your arms so your forearms remain parallel to each other and
the hands remain over the elbows through- out the movement. From the side view it would appear as if the forearms are
•Stop when your upper arms are approximate- ly straight out to the side (your elbows will be level with your shoulders or slightly below).
•Then, slowly press forward, moving hands toward the center. Return to starting position with arms straight to the front at shoulder width and
Optional motions:
•Bilateral movement - both arms pressing forward at the same time.
•Unilateral movement – performing all reps with one arm before moving to the next.
•Alternating – performing one rep on one side and then the next rep on the other side.
•Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning)
Key points:
•The upper arms will be
•Control the range of motion so your elbows travel only slightly behind your shoulders.
•Your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.
START
FINISH
CHEST FLY — Shoulder Horizontal Adduction (elbow stabilized in slight flexion)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). It also involves the front shoulder muscles (anterior deltoid).
Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
Motion:
•Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.
•Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).
•Slowly return to starting position keeping your chest muscles tightened during the entire motion.
Key points:
Starting position:
•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
•Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight.
•Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
•Maintain a
•Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.
•For normal pressing/pushing patterns of movement, your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.
START
FINISH
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