Chest Exercises
29
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction
Muscles worked:
Anterior Deltoid; Triceps; Pectoralis Major
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 (up/center)
Success Tips
•Maintain an upright, erect posture as your trunk rotates with the punch.
•Keep knees bent and feet on floor.
•Maintain good spinal alignment.
START
START
•Sit on the bench facing away from the engine.
•Reach behind your body and grasp the Hand Grips with an overhand grip, as shown above.
•Bend your elbows until your hands are level with your waist.
FINISH
FINISH
•Using moderate speed, rotate your trunk and press your arm(s) forward to full extension, allowing shoulder blade to move forward at the end of the punch.
•Slowly return to the Start position. Do not relax the tension in your arm.
•You may vary this exercise by using bilateral movement with both arms or punching upward or downward.
Lying Cable Crossover — Shoulder Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major
Bench Position:
Flat
Accessory:
Long Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
•Keep chest lifted throughout exercise.
•Keep knees bent, feet on floor, head back against bench.
START
START
•Lie flat on your back, head toward the engine. Position yourself far enough down the Bench to grasp the Hand Grips over your head with arms straight out to the side.
•Grasp the Hand Grips, palms facing down toward your feet.
•Tighten your abdominals to stabilize your spine. Maintain a slight, comfortable arch in your lower back.
FINISH
FINISH
•Keep your elbows straight, while moving your arms in an arc upward and across your torso toward the opposite thigh.
•Control the return to the Start position by slowly moving your arms back to shoulder level, releasing the shoulder blades and keeping arms straight.
