Owner`s manual

22
22
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
PectoralisMajor;Deltoids;Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
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,feetonfloor,
head back against bench.
• Keepelbowsinfrontof
shoulders.
• Keepshoulderbladespinched
together and maintain good
spinal alignment.
• GraspHandGripsinboth
hands.
• Slowlybendyourelbows
until hands are at chest
level. Rotate upper arms
away from torso, elbows
out, palms forward.
• Lineuparmswithcables
keeping your wrists straight.
• Raisechest,pinch
shoulder blades together,
and maintain a slight,
comfortable arch in your
lower back.
• 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.
START ACTION
START
FINISH
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START ACTION
START
• GraspHandGripsinboth
hands.
• Openyourarmsintoa
wide, elbow bent position.
Keeping elbows and
forearms below chest level,
palms forward.
• Raisechest,pinch
shoulder blades together,
and maintain a slight,
comfortable arch in your
lower back.
• Slowlypressyourarms
forward and upward,
straightening arms and
moving your hands
together.
• SlowlyreturntoStart
position
FINISH
Muscles worked:
PectoralisMajor;AnteriorDeltoid
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintaina60-90°anglebetween
upper arms and torso during
exercise.
• Keepchestmusclestightened.
Limit and control your range of
motion.
• Keepkneesbent,feetonfloor,
head back against bench.
• Toimproveyourpectoralis
involvement, keep your shoulder
blades pinched together
throughout upward and
downward movements.