Chest Exercises
25 |
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
•Maintain a 90° angle between upper arms and torso throughout motion.
•Keep chest muscles tightened. Limit and control your range of motion.
•Keep knees bent, feet on Platform, head back against Seat Back Pad.
•Keep elbows in front of shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
START
•Grasp Hand Grips in both hands.
•Bend your elbows until hands are at chest level. Rotate upper arms away from torso, elbows out, palms forward.
•Line up arms with cables keeping your wrists straight.
•Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back.
FINISH
FINISH
•Slowly press your hands forward, straightening your arms while moving your hands together.
•Do not lock elbows.
•Return to Start position, keeping your wrists at shoulder width and in line with the cables.
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
•Maintain a
•Keep chest muscles tightened. Limit and control your range of motion.
•Keep knees bent, feet on Platform, head back against Seat Back Pad.
•To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements.
START
START
•Grasp Hand Grips in both hands.
•Open your arms into a wide, elbow bent position. Keep elbows and forearms below chest level, palms forward.
•Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back.
FINISH
FINISH
•Slowly press your arms forward and upward, straightening arms and moving your hands together.
•Rotate your wrists and forearms upward, making sure that your arms are directly in line with the cables.
•Slowly return to Start position.
