Owner`s manual

24
Chest Exercises
Standing Incline Chest Press – Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Stand with one foot forward and
one foot back for added stability.
• Maintain a 90º angle between
upper arms and torso at the start
of the press, and slightly higher
than 90º at the finish.
• Start with elbows bent to 90º and
slightly behind or equal to the
shoulders.
• Press slightly upward, away from
your chest, bringing the handles
together in front of you at about
10º above your shoulders.
• Slowly return to the Start position
keeping tension on the chest
throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward.
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Maintain a 90º angle between upper arms
and torso at the start of the press, and
slightly higher than 90º 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 shoulder blades pinched, chest lifted
and a slight curve in the lower back.
Standing Incline Chest Press w/ Alternating Motion– Shoulder Horizontal Adduction
(and elbow extension)
START FINISH
START
• Grasp the Hand Grips 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 90º
and slightly behind or equal to
the shoulder while the other arm
is straight in front of you at a
slight inclined angle about head
high .
• Press one arm slightly upward
away from your chest while the
other arm moves out and back.
• This is an alternating motion, so
your arms will move in opposite
directions during the set.
• Slowly return each arm to the
Start position, keeping tension on
the chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabiliza-
tion.
Position:
Standing—facing outward.
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
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 shoulder blades 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.