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19
Chest Exercises
Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90
o
angle between your upper
arms and torso at the start of the motion
and slightly less than 90
o
at the finish.
• Keep your knees bent, feet on floor, and
your head back against Bench.
• Do not let your elbows travel behind your
shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal align-
ment.
Muscles worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90
o
angle between your upper
arms and torso at the start of the motion
and slightly less than 90
o
at the finish.
• Keep your knees bent, feet on floor, and
your head back against bench.
• Do not let your elbows travel behind your
shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal align-
ment.
START FINISH
START FINISH
Start
• Grasp the Handgrips in both hands,
cables travel beneath your arms,
forearms aligned with cables.
• Bend your elbows back, keeping
your forearms at a 90
o
angle from
your torso. Elbows should be 10
o
(5-6" or 13-15 cm) lower than the
standard Bench Press position.
• Raise your chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
Start
• Grasp the Handgrips in both
hands.
• Cables travel above your
fore-arms. Keep your forearms in
line with the cables at all times.
• Bend your elbows back, keeping
your forearms at a 90
o
angle from
your torso and forearms 10-15
o
(6-8" or 13-20 cm) higher than the
Bench Press position.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight arch in lower back.
Action
• Slowly press your hands
forward, straightening your arms
while moving your hands to the
center and downward, at least
10
o
below your shoulders. Do not
lock your elbows.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled.
Action
• Slowly press your hands for-
ward, straightening your arms
and moving your hands to the
center and downward at least
10
o
above your shoulders.
• Slowly return to the Start
position, keeping your wrists
steady and your movements slow
and controlled.
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