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WORKOUT
1. Insert pin into weight stack at desire resistance level.
2. Adjust seat pad height so that when seated the horizontal press handles bisect the
upper chest (pectoral major) muscles.
3. Seat yourself comfortably on the seat pad with your back straight.
4. Grasp bench handles with your arms bent and palms facing down.
5. Keeping your elbows out and below your shoulders, extend your arms forward at a
smooth,
moderate pace through out the exercise movement.
6. Pause f
or a moment, then slowly return to the starting position,
repeat movement.
7. Exhale on exertion, inhale on return motion.
Chest Press
(Pectorals)
CHEST
1. Insert pin into weight stack at desired resistance level.
2. Set Press Arms to the Incline Press position and set back pad to the
Incline Press position.
3. Adjust seat pad height so that when seated the horizontal press handles bisect the
upper chest (pectoral major) muscles.
4. Sit comfortably on the seat pad with your back flat against the back pad.
5. Grasp horizontal bench handles with your arms bent and palms facing downward.
6. Keeping your elbows out and below your shoulders, extend your arms forward at a
smooth,
moderate pace throughout the exercise movement.
7. Pause f
or a moment, then slowly return to the starting position,
repeat movement.
8. Exhale on exertion, inhale on return motion.
Incline Press
(Upper Pectorals)
Pectoral Fly
(Pectorals)
1. Insert pin into weight stack at desired resistance level.
2. Adjust seat pad height so that when seated and grasping handles your upper
arms are parallel with the floor.
3. Sit comforta
bly on the seat pad facing away from the machine and your back flat
against the back pad.
4. Grasp handles with arms slightl
y bent and upper arms parallel with the floor.
5. Use Chest (pectoral) muscles to bring your arms forward and toward each other
until the pec arms touch.
6. Pause for a moment, then slowly return to the starting position.
Repea
t movement.
7. Exhale on exertion, inhale on return motion.
1. Insert pin into weight stack at desired resistance level.
2. Attach utility strap to low pulley cable.
3. Stand with your right side facing the low pulley and your feet set shoulder
width apart. Grasp the strap with your right hand.
Bend slightly at the waist
and maintain this torso angle throughout the exercise movement.
4. Keeping your palm facing toward your body and arm slightly bent, pull strap
upward and across your body in a semicircular arc until it is approximately
level with your shoulder
.
5. Pause for a moment, then slowly return the strap, back along the same arc, to
the starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
7. T
urn around and repeat with opposite arm.
Cable Crossover
(Pectorals)