Chest Exercises
DECLINE BENCH PRESS - Shoulder Horizontal Adduction (with elbow extension)
Muscles worked: The entire chest muscle (pectoralis major) is emphasized. 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 arms.
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 incline position, reach straight behind your body, grasp the handles with an overhand grip and bend your elbows until your hands are near your chest. Rotate upper arms away from your torso so your elbows point outward and your palms face forward.
•Make sure cables travel underneath your arms, not over your arms.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
•From this position, lower your arms
•Be sure your arms are directly
•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, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. From the side view it should appear as if the forearms are in line with the cables at all times.
•Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or slightly below).
•Then, slowly press forward, moving the hands toward the center, and return to the starting position with arms straight to the front at shoulder width and in line with the cables. Keep your chest muscles tightened during the entire motion.
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
•Limit the range of motion so your elbows travel only slightly behind your shoulders — if at all.
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RESISTED PUNCH — Shoulder Flexion, Elbow Extension and Scapular Protraction
Muscles worked: This exercise involves the entire chest muscle, the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, located on the back of the upper arms. The goal however, is not any specific muscle group. It is to be used with very light resistance for an endurance activity.
Pulley position: Narrow only.
Starting position:
•With the bench flat and locked in the back position against the lat tower, sit facing away from the Power Rods®.
•Reach straight behind your body, grasp the handles with an overhand grip so that the cable will lay between your arm and your torso.
•Bend your elbows until your hands are level with your waistline and your palms are facing your torso.
•Maintain erect posture.
Motion:
•Using a moderate speed and light weight, rotate your trunk and press one arm forward to full extension, allowing the shoulder blade to move forward at the end of the punch.
•Return that arm to the starting position — under control — and repeat with the other arm.
•As an alternative to punching straight forward you may also punch upward at an angle in line with the cable.
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:
•Maintain an upright, erect posture as your trunk twists/rotates with the punch.
•It is important to note that "sport specific" movements will not necessarily improve the skill associated with a sport.
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