Home Gym Owner's Manual

Chest Exercises
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction
Lying Cable Crossover — Shoulder Extension/Adduction (elbow stabilized)
START ACTION
START
• Lie flat on your back, head toward
the Power Rod® unit. Position
yourself far enough down the Bench
to grasp the Hand Grips over your
head with arms straight.
• Grasp the Hand Grips, palms
facing up.
• Tighten your abdominals to
stabilize your spine. Maintain a
slight, comfortable arch in your
lower back.
• Keeping your arms straight, move
your hands in an arc upward and
across your torso toward the
opposite thigh.
• Control the return to the Start
position by slowly moving your
arms back overhead, releasing the
shoulder blades and keeping arms
straight.
FINISH
START ACTION
START
• Sit on the bench facing away from
the Power Rod® unit.
• Reach behind your body and grasp
one Hand Grip with an overhand
grip, as shown above.
• Bend your elbows until your hands
are level with your waist.
• Using moderate speed, rotate your
trunk and press your arm(s) forward
to full extension, allowing shoulder
blade to move forward at the end of
the punch.
• Slowly return to the Start position.
Do not relax the tension in your arm.
• You may vary this exercise by using
bilateral movement with both arms
or punching upward or downward.
FINISH
Muscles worked:
Anterior Deltoid; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain an upright, erect posture as your
trunk rotates with the punch.
• Keep knees bent and feet on floor.
• Maintain good spinal alignment.
Muscles worked:
Pectoralis Major
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep chest lifted throughout exercise.
• Keep knees bent, feet on floor, head back
against bench.
Chest Exercises
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