30
Chest Exercises
Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabiliza- tion.
Position:
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 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90˚ 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 shoulderblades pinched, chest lifted and a slight curve in the lower back.
START
START
•Grasp the handles 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 90° from your torso.
•Elbows should be 10° lower than the standard bench press position.
•Stand with one foot forward and one foot back for added stability.
FINISH
FINISH
•Press forward, straightening your arms while moving your hands toward the center and slightly downward about 10˚ below your shoulders.
•Do not lock your elbows.
•Slowly return to the Start position, keeping tension on the chest throughout the motion.
Standing Decline Chest Press W/ Alternating Motion
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabiliza- tion.
Position:
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.
•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 shoulderblades 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
•Grasp the handles so the cables are in line and 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 90° and slightly behind or even with the shoulder, the other arm straight in front of you 10˚ lower. Do not lock the elbow.
FINISH
•Press one arm slightly downward 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.
