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19
Chest Exercises
Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
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 at the start of
the motion and slightly less than 90
o
at
the finish.
• Keep your knees bent, feet on floor,
and your head back against Bench.
• Do not let your elbows travel behind
your shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal
alignment.
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 at the start of
the motion and slightly less than 90
o
at
the finish.
• Keep your knees bent, feet on floor,
and your head back against bench.
• Do not let your elbows travel behind
your shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal
alignment.
START FINISH
START FINISH
Start
• Grasp the Handgrips in both
hands, cables travel beneath
your arms, forearms aligned
with cables.
• Bend your elbows back, keeping
your forearms at a 90
o
angle
from your torso. Elbows should
be 10
o
(5-6" or 13-15 cm) lower
than the standard Bench Press
position.
• Raise your chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
Start
• Grasp the Handgrips in both
hands.
• Cables travel above your fore-
arms. Keep your forearms in
line with the cables at all times.
• Bend your elbows back,
keeping your forearms at a
90
o
angle from your torso and
forearms 10-15
o
(6-8" or 13-20
cm) higher than the Bench
Press position.
• Raise your chest, pinch
shoulder blades together, and
maintain a slight arch in lower
back.
Action
• Slowly press your hands
forward, straightening your
arms while moving your hands
to the center and downward,
at least 10
o
below your shoul-
ders. Do not lock your elbows.
• Slowly return to the starting
position, keeping your wrists
steady and your movements
slow and controlled.
Action
• Slowly press your hands for-
ward, straightening your arms
and moving your hands to the
center and downward at least
10
o
above your shoulders.
• Slowly return to the Start
position, keeping your wrists
steady and your movements
slow and controlled.