Owner`s manual

26
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
core and hip stabilizer muscles (when
using Ball).
Position:
Seated—facing outward.
Accessory:
Long Hand Grips, Bench/Ball
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 90° angle between upper
arms and torso throughout motion.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent and feet on floor.
• Keep elbows in front of shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Grasp Hand Grips so the cables
are in line, close to your
forearms.
• Start with elbows bent to 90° and
slightly behind or equal to the
shoulders.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
START
START
• Slowly press your hands
forward, straightening your
arms while moving your hands
together.
• Do not lock elbows.
• Return to Start position, keeping
your wrists at shoulder width and
in line with the cables.
FINISH
FINISH
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp Hand Grips in both hands.
• Cables travel over arms, forearms
aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° higher than
when in the standard Bench Press
Start position.
• Raise chest, pinch shoulder blades
together, and maintain a slight arch
in your lower back.
• Slowly straighten your elbows,
keeping upper arms at a 90°
angle from your torso. Forearms
should be 5- 6” higher than when
in the standard Bench Press
position.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements slow
and controlled.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
core and hip stabilizer muscles (when
using Ball).
Position:
Seated—facing outward.
Accessory:
Hand Grips; Bench/Ball
Adjustable Arm Position:
6 or 7
Success Tips
• Maintain a 90° angle between your
upper arms and torso at the start of the
motion, and slightly less than 90° at the
finish.
• Keep knees bent and feet on floor.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.