Owner`s manual

25
Chest Exercises
Standing Decline Chest Press – Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp the Hand Grips so the
cables travel under the forearm.
• Keep your forearms in line with
the cable at all times.
• Start with elbows back and upper
arms 90º from your torso. Elbows
should be 10º lower than the
standard bench press position.
• Stand with one foot forward and
one foot back for added stability.
• Press forward, straightening your
arms while moving your hands
toward the center and slightly
downward about 10º below your
shoulders.
• Do not lock your elbows.
• 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:
3, 4 or 5
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Maintain a 90º angle between your upper
arms and torso at the start of the motion, and
slightly less than 90 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.
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 back, 90º
from your torso and the other
arm straight in front of you 10º
lower. Do not lock the elbow.
• Press one arm forward and 10º
lower, while the other arm moves
out and back.
• This is an alternating motion,
so your arms will move in the
opposite direction 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:
3, 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.
Standing Decline Chest Press w/ Alternating Motion– Shoulder Horizontal
Adduction (and elbow extension)