Chest Exercises
31
Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
3,4 or 5
START
FINISH
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Maintain a 90º angle between upper arms and torso throughout the motion.
•Keep chest muscles tight, limit and control your range of motion.
•Keep knees slightly bent, feet flat on the floor and in a staggered step for stability.
•Keep shoulder blades pinched, chest lifted and a slight curve in the lower back.
START
•Grasp the Hand Grips so the cables are in line close to the front of your forearms.
•Stand with one foot forward and one foot back for added stability.
•Start with elbows bent to 90º and slightly behind or equal to the shoulders.
FINISH
•Press straight out away from your chest, bringing the handles together in front of you.
•Slowly return to the Start position, keeping tension on the chest throughout the motion.
Standing Chest Press w/ Alternating Shoulder Movement
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
3,4 or 5
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Maintain a 90º angle between upper arms and torso throughout the motion.
•Keep chest muscles tight, limit and control your range of motion.
•Keep knees slightly bent, feet flat on the floor and in a staggered step for stability.
•Keep shoulder blades pinched, chest lifted and a slight curve in the lower back.
•Do not allow your trunk to rotate during the motion.
START
START
•Grasp the Hand Grips so the cables are in line close to the front of your forearms.
•Stand with one foot forward and one foot back for added stability.
•Start with one elbow bent to 90º and slightly behind or equal to the shoulders, and the other arm straight out in front of you.
FINISH
FINISH
•Press straight out away from your chest with one arm, as the other arm moves out and back. This is an alternating motion, so your arms will move in the opposite direction during the set.
•Slowly return each arm to the Start position, keeping tension on the chest throughout the motion.
