Chest Exercises
LYING CABLE CROSSOVER — Shoulder extension/adduction (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion.
Pulley position: Wide only.
Starting position:
•With the bench flat, lie on your back with your head toward the Power Rods. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the Power Rods. Keep the knees bent and feet flat on the floor.
•Extend the arms overhead and grasp the handles with your palms facing the ceiling.
•Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
•Move your hands in an arc upward angling toward midline and then downward toward the opposite leg.
•Control the return to the starting position by slowly moving the arms back up, uncrossing, and moving overhead.
Key points:
•Keep your chest lifted, even as your arms near your legs.
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FINISH
FLAT BARBELL BENCH PRESS
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: Low pulleys only.
Starting Position:
•Begin by adjusting the bar harness so that you are under tension when you initiate the pressing motion. NOTE: Not everyone is built to perform the bench press with the bar touching the chest! The harness adjustment should limit the range of motion so that your elbows travel only slightly behind your shoulders if at all.
•Lie flat on the bench with your legs toward the power rod. Slide your head and shoulders up under the bar to get into position. The cable/bar harness should lie against the underside of your arms.
•Warning: Never adjust the bar so tightly that you have to "squeeze under it" to get into position. Always adjust the bar with the harness so you can move freely into and out of the position.
•Place your feet either on the floor or up on the frame of the machine.
•Position your upper arms away from your torso so that your elbows are pointing out at each side.
•Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
Motion:
•Slowly press the bar upward until your upper arms are straight, but do not lock the elbows.
•Slowly lower the bar, returning to the starting position.
•Keep your chest muscles tightened during the entire motion.
Key points:
•Do not lift your hips off the bench.
•Keep your hands over your shoulders at all times.
•For normal pressing/pushing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased pec involvement you may keep the shoulder blades "pinched" together throughout both the upward and downward movements.
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