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Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major). It also involves
the front shoulder muscles (anterior deltoid).
Pulley position: Wide or narrow (Wide offers a
greater challenge throughout the entire range
on specific movements, especially at the top of
these movements. This can make these exercises
even more effective. However, when both pulley
positions are listed as options, do not attempt to
use the same weight for each position).
Starting position:
• Seated in the 45 degree position, reach straight
behind your body, grasp the handles, and bend
your elbows until your hands are near your chest.
Rotate your upper arms away from your torso so
that your elbows are pointing outward at each
side and your palms are facing forward.
• Keeping knees bent and feet flat on the floor, lay
your head back against the bench and straighten
your arms to the front.
• Be sure that your arms are directly "in line" with
the cables, palms facing forward and wrists
straight.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very slight,
comfortable arch in your lower back.
Motion:
• Slowly move your arms outward, maintaining the
elbow in a slightly bent position throughout the
movement.
• Stop when your upper arms are approximately
straight out to the sides (your elbows will be level
with your shoulders or very slightly below).
• Slowly return to starting position keeping your
chest muscles tightened during the entire motion.
Key points:
• Maintain a 60-90 degree angle between the
upper arms and the torso throughout the
exercise.
• Limit and control the range of motion so that your
elbows travel only slightly behind your shoulders
if at all.
• For normal pressing/pushing patterns of
movement, your shoulder blades may "float"
forward and backward naturally with the arm
movement. For increased pec involvement,
keep the shoulder blades "pinched" together
throughout both the upward and downward
movements.
Chest Fly Shoulder Horizontal Adduction (elbow stabilized in slight flexion)
Chest Exercises
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major). It also involves
the front shoulder muscles (anterior deltoid, a
portion of the middle deltoid) and the triceps, which
are located on the back of the upper arm.
Pulley position: Wide or narrow (Wide offers a
greater challenge throughout the entire range
on specific movements, especially at the top of
these movements. This can make these exercises
even more effective. However, when both pulley
positions are listed as options, do not attempt to
use the same weight for each position).
Starting Position:
• Seated in the 45 degree position, reach straight
behind your body, grasp the handles, and bend
your elbows until your hands are near your chest.
Rotate your upper arms away from your torso so
your elbows are pointing outward and your palms
are facing forward.
• Keeping knees bent and feet flat on the floor, lay
your head back against the bench and straighten
your arms to the front.
• Be sure your arms are directly "in line" with the
cables (cables lying along the backs of your
arms and center of the shoulders), palms facing
forward and wrists straight.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very slight,
comfortable arch in your lower back.
Motion:
• Slowly move your elbows outward while
simultaneously bending your arms so your
forearms remain parallel to each other and the
hands remain over the elbows through-out the
movement. From the side view it would appear as
if the forearms are in-line with the cables at all
times.
• Stop when your upper arms are approximately
straight out to the side (your elbows will be level
with your shoulders or slightly below).
• Then, slowly press forward, moving hands toward
the center. Return to starting position with arms
straight to the front at shoulder width and in-line
with the cables. Keep chest muscles tight during
the entire motion.
Optional motions:
• Bilateral movement - both arms pressing forward
at the same time.
• Unilateral movement – performing all reps with
one arm before moving to the next.
• Alternating – performing one rep on one side and
then the next rep on the other side.
• Simultaneously alternating – both arms moving,
although in opposite directions (one pressing
while the other is returning)
Key points:
• The upper arms will be 60-90 degrees from the
sides of your torso at the bottom of the movement
and approximately 90 degrees from the front of
your torso at the top.
• Control the range of motion so your elbows travel
only slightly behind your shoulders.
• Your shoulder blades may "float" forward and
backward naturally with the arm movement. For
increased pec involvement, keep the shoulder
blades "pinched" together throughout both the
upward and downward movements.
Bench Press Shoulder Horizontal Adduction (and elbow extension)
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