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Chest Exercises
Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps.
Bench Position:
45º
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
•Maintain a 90º angle between upper arms and torso at the start of the press, and slightly higher than 90º at the finish.
•Keep chest muscles tight, limit and control your range of motion.
•Keep knees slightly bent, feet flat on the floor.
•Keep shoulder blades pinched, chest lifted and a slight curve in the lower back.
START
START
•Grasp the Hand Grips so the cables travel above the forearms.
•Keep your forearms in line with the cables at all times.
•Start with elbows bent to 90º and slightly behind or even with the shoulders.
FINISH
FINISH
•Press slightly upward, away from your chest, bringing the handles together in front of you at about 10º above your shoulders.
•Slowly return to the Start position, keeping tension on the chest throughout the motion.
Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: |
|
|
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START |
| FINISH |
Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabiliza- tion.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
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 at the start of the press, and slightly higher than 90º at the finish.
•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
•Stand with one foot forward and one foot back for added stability.
•Start with elbows bent to 90º and slightly behind or even with the shoulders.
FINISH
•Press slightly upward, away from your chest, bringing the handles together in front of you at about 10º above your shoulders.
•Slowly return to the Start position, keeping tension on the chest throughout the motion.
