Owner`s manual

24
Chest Exercises
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction
START ACTION
START
• Sitonthebenchfacing
away from the Power Rod
®
units.
• 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.
Lying Cable Crossover — Shoulder Adduction (elbow stabilized)
START ACTION
START
• Lieflatonyourback,head
toward the Power Rod
®
units.
Position yourself far enough
down the Bench to grasp the
Hand Grips over your head
with arms straight out to the
side.
• GrasptheHandGrips,
palms facing down.
• 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 to
shoulder level, releasing
the shoulder blades and
keeping arms straight.
FINISH
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.