Chest Exercises
Decline Bench
Muscles worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Maintain a 90o angle between your upper arms and torso at the start of the motion and slightly less than 90o at the finish.
•Keep your knees bent, feet on floor, and your head back against Bench.
•Do not let your elbows travel behind your shoulders.
•Keep your shoulder blades pinched together, and maintain good spinal alignment.
START
Start
•Grasp the Handgrips in both hands, cables travel beneath your arms, forearms aligned with cables.
•Bend your elbows back, keeping your forearms at a 90o angle from your torso. Elbows should be 10o
•Raise your chest, pinch shoulder blades together, and maintain a comfortable arch in lower back.
FINISH
Action
•Slowly press your hands forward, straightening your arms while moving your hands to the center and downward, at least 10o below your shoul- ders. Do not lock your elbows.
•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.
Incline Bench
Muscles worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Maintain a 90o angle between your upper arms and torso at the start of the motion and slightly less than 90o at the finish.
•Keep your knees bent, feet on floor, and your head back against bench.
•Do not let your elbows travel behind your shoulders.
•Keep your shoulder blades pinched together, and maintain good spinal alignment.
START
Start
•Grasp the Handgrips in both hands.
•Cables travel above your fore- arms. Keep your forearms in line with the cables at all times.
•Bend your elbows back, keeping your forearms at a
90o angle from your torso and forearms
•Raise your chest, pinch shoulder blades together, and maintain a slight arch in lower back.
FINISH
Action
•Slowly press your hands for- ward, straightening your arms and moving your hands to the center and downward at least 10o above your shoulders.
•Slowly return to the Start position, keeping your wrists steady and your movements slow and controlled.
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