Chest Exercises
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.
•Keep knees bent, feet on floor, head back against bench.
•Do not let your elbows travel behind your shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
START
•Grasp Hand Grips in both hands.
•Cables travel beneath arms, forearms aligned with cables.
•Bend your elbows back, keeping upper arms at a 90° angle from your torso. Elbows should be 10°
•Raise 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 10° below your shoulders. Do not lock your elbows.
•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.
•Keep knees bent, feet on floor, head back against bench.
•Do not let your elbows travel behind your shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
32
START
START
•Grasp Hand Grips in both hands.
•Cables travel above forearms. Keep your forearms in line with the cables at all times.
•Bend your elbows back, keeping upper arms at a 90° angle from torso. Forearms
•Raise chest, pinch shoulder blades together, and maintain a slight arch in your lower back.
FINISH
ACTION
•Slowly press your hands forward, straightening your arms and moving hands to the center and downward, at least 10° above your shoulders.
•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.
