Chest Exercises
BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.
Starting position:
•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor.
•Keepingkneesbentandfeetflatonthefloor,layyourheadbackagainstthebenchandstraightenyour arms to the front.
•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight. •Raiseyourchestand“pinch”yourshoulderbladestogether. Maintainaveryslight,comfortable,archin
your lower back.
Motion:
•Slowly move your elbows outward, simultaneously bending your arms, keeping the forearms in line with the cables at all times.
•Stop when your upper arms are straight out to the sides, level with your shoulders.
•Then, slowly press forward, moving the hands toward the center, and return to the starting position with arms straight to the front at shoulder width and in line with the cables. Keep your chest muscles tightened during the entire motion.
Key points:
•Maintain a 90 degree angle between the upper arms and the torso throughout the exercise. •Limit and control the range of motion so that your elbows do not travel behind your shoulders. •Keep shoulder blades “pinched” together and maintain good spinal alignment.
15
START
FINISH
CHEST FLY - Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid).
Starting position:
•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor.
•Keepingkneesbentandfeetflatonthefloor,layyourheadbackagainstthebenchandstraightenyour arms to the front.
•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight. •Raiseyourchestand“pinch”yourshoulderbladestogether. Maintainaveryslight,comfortable,archin
your lower back.
Motion:
•Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.
•Stop when your upper arms are straight out to the sides, level with the shoulders.
•Slowly return to starting position keeping your chest muscles tightened during the entire motion.
Key points:
•Maintain a 90 degree angle between the upper arms and the torso throughout the exercise. •Limit and control the range of motion so that your elbows do not travel behind your shoulders. •Keep shoulder blades “pinched” together and maintain good spinal alignment.
START
FINISH
