Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
START
FINISH
Success Tips | START | ACTION |
•Maintain a 90° angle between upper arms and torso throughout motion.
•Keep chest muscles tightened. Limit and control your range of motion.
•Keep knees bent, feet on floor, head back against bench.
•Keep elbows in front of shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
•Grasp Hand Grips in both hands.
•Slowly bend your elbows until hands are at chest level. Rotate upper arms away from torso, elbows out, palms forward.
•Line up arms with cables keeping your wrists straight.
•Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back.
•Press your hands forward, straightening your arms while moving your hands together. Do not lock elbows.
•Return to Start position, keeping your wrists at shoulder width and in line with the cables.
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Maintain a
•Keep chest muscles tightened. Limit and control your range of motion.
•Keep knees bent, feet on floor, head back against bench.
•To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements.
START
START
•Grasp Hand Grips in both hands.
•Open your arms into a wide, elbow bent position. Keeping elbows and forearms below chest level, palms forward.
•Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back.
FINISH
ACTION
•Slowly press your arms forward and upward, straightening arms and moving your hands together.
•Rotate your wrists and forearms upward.
•Slowly return to Start position.
31
