Chest Exercises
33
Standing Incline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.
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 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 torso to rotate or bend side to side 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 elbows bent to 90º and slightly behind or even with the shoulders, and the other arm straight in front of you at a slight inclined angle about head high.
FINISH
FINISH
•Press one arm slightly upward away from your chest, 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.
Decline 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 less 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 under the forearm.
•Keep your forearms in line with the cable at all times.
•Start with elbows back and upper arms 90º from your torso.
•Elbows should be 10º lower than the standard bench press position.
FINISH
FINISH
•Press forward, straightening your arms while moving your hands toward the center and slightly downward about 10º below your shoulders.
•Do not lock your elbows.
•Slowly return to the Start position, keeping tension on the chest throughout the motion.
