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18
Chest Exercises
Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Chest Fly—Shoulder Horizontal Adduction (elbow stablized)
Muscles Worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90
o
angle between your
upper arms and torso throughout the
motion.
• Keep your chest muscles tightened.
Limit and control your range of
motion.
• Keep your knees bent, feet on floor,
and your head back against the bench.
• Keep your shoulder blades pinched
together, and maintain good spinal
alignment.
Muscles Worked:
Pectoralis Major and Anterior Deltoid
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90-180
o
angle between your
arms and torso during the exercise.
• Keep your chest muscles tightened.
Limit and control your range of
motion.
• Keep your knees bent, feet on floor,
and your head back against the Bench.
• To improve your pectoralis involve
-
ment, keep your shoulder blades
pinched together throughout the
upward and downward movements.
START FINISH
START
FINISH
Start
• Grasp the Handgrips in both
hands.
• Raise your upper arms until
they are in line with your
shoulders.
• Bend your elbows until your
forearms are in line with
the cables. Keep your wrists
straight.
• Raise your chest, pinch
shoulder blades together, and
maintain a slight, comfortable
arch in lower back.
Start
• Grasp the Handgrips in both
hands.
• Open your arms into a wide
position while maintaining
a bend in your elbows. Start
with your elbows and fore
-
arms below chest level, palms
forward.
• Raise your chest, pinch
shoulder blades together, and
maintain a slight, comfortable
arch in lower back.
Action
• Press your hands forward,
straightening your arms while
moving your hands together.
• Return to the Start posi
-
tion, keeping your wrists at
shoulder width and in line
with the cables, stopping
before the upper arms/elbows
move behind the bench.
Action
• Maintaining the slight bend in
your elbow, slowly bring your
arms together.
• Rotate your wrists and fore
-
arms upward.
• Slowly return to the Start
position, stopping before the
upper arms/elbows move
behind the bench.