Powerline P2X manual Exercise Tips, Chest

EXERCISE TIPS

Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and accessories to slightly change the emphasis of a particular exercise. Note: Many movements, especially multijoint exercises, work more than one muscle group. For example, your front deltoids and triceps are stimulated during bench / chest pressing movements.

CHEST

This powerful muscle group is the cornerstone of a well-developed upper body. To most thoroughly work your pecs, include both pressing and fly movements and vary the angle of the bench from decline to flat to incline.

BENCH / CHEST PRESS INCLINE PRESS DECLINE PRESS

PEC FLY INCLINE FLY DECLINE FLY CABLE CROSSOVER

DIPS

SHOULDERS

TRAPS

A signature muscle of a strong upper back, well-developed traps help prevent neck injury. Shrug movements should be done with heavy weights in a straight up-and- down motion.

STRAIGHT BAR SHRUG DUMBBELL SHRUG BEHIND THE BACK SHRUG UPRIGHT ROW

LOWER BACK

Important not only for spinal protection but also because it’s the seat of power for many exercises. If you spend a great deal of time crunching for abs, you need to

BICEPS / FOREARMS

A two-headed muscle, the biceps’ primary focus is to flex your elbow and supinate your wrist. The ability to build your biceps peak is largely genetic, but exercises that maximally stress the short head will help.

BICEPS

STANDING BICEP CURL SEATED BICEP CURL INCLINE CURL PREACHER CURL CONCENTRATION CURL ONE-ARM CABLE CURL

FOREARMS WRIST CURL REVERSE WRIST CURL

THIGHS / GLUTES

The main muscles of the thighs are the quadriceps which are composed of four muscles. You have several others near the hip joint, including the body’s largest muscle group, the gluteals. Multi - joint movements (in which action occurs at both the hip and knee joints) are your best choice to work these muscles.

BACK SQUAT

FRONT SQUAT LEG PRESS LUNGE REVERSE LUNGE STEP-UP

LEG EXTENSION (does not work glutes)

The shoulder joint, which has the greatest range of motion of all joints in the body, is best worked by training all three deltoid heads. Include a pressing movement followed by a raise for each of the three heads.

SHOULDER PRESS BEHIND THE NECK PRESS FRONT DELTOID RAISE LATERAL (SIDE) DELTOID RAISE BENT-OVER LATERAL DELTOID RAISE

REVERSE PEC-FLY

UPPER BACK

A powerful upper back is marked by both middle-back thickness and width (the sought-after V-taper). This is best achieved by combining various rows with pull-downs and pull-ups. Remember to vary your grip to slightly change the stimulus.

PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW

REVERSE GRIP PULLDOWN

balance your training for complete development and muscular balance.

PULL UP UPRIGHT ROW LAT PULLDOWN SEATED ROW BENT OVER ROW HIGH ROW

REVERSE GRIP PULLDOWN

TRICEPS

This three-headed muscle on the back of your arm is involved in extension of the elbow. Like the biceps, the triceps cross the elbow and shoulder joints. Because of this, you can and should work the triceps through a variety of angles to ensure complete development.

LYING TRICEPS EXTENSION CABLE TRICEPS EXTENSION CABLE TRICEPS PRESSDOWN CLOSE-GRIP BENCH PRESS REVERSE-GRIP PRESSDOWN TRICEPS PRESS

DIPS

ABDOMINALS

The rectus abdominus has upper and lower regions. Include both upper and lower ab movement to emphasize those areas, and do twisting movements to work the obliques for complete develop - ment.

UPPER AB REGION CABLE AB CRUNCH DECLINE BENCH CRUNCH

LOWER AB REGION REVERSE CRUNCH HANGING KNEE RAISE HIP THRUST

OBLIQUES CABLE SIDE BEND OBLIQUE CRUNCH

HAMSTRINGS

On the back of the thighs, the hamstrings balance the quads and allow for a wide range of movement. Good exercise choices include those that work the hamstrings and both the hip and knee joints.

DEADLIFT STIFF-LEGGED DEADLIFT GOOD MORNING LYING LEG CURL SEATED LEG CURL

ONE-LEGGED STANDING LEG CURL

CALVES

Calves consist of two major muscles, the gastrocnemius and soleus. The latter is best worked when the knee is flexed, as in the seated calf raise.

STANDING CALF RAISE SEATED CALF RAISE DONKEY CALF RAISE LEG PRESS CALF RAISE HACK SQUAT CALF RAISE

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