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21
Chest Exercises
Resisted Punch—Shoulder Flexion, Elbow Extension, Scapular Protraction
Lying Cable Crossover—Shoulder Extension/Adduction (elbow stabilized)
Muscles worked:
Anterior Deltoid and Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
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.
Muscles worked:
Pectoralis Major
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep chest lifted throughout exercise.
• Keep knees bent, feet on floor, and
your head back against bench.
START FINISH
START FINISH
Start
• Sit on the bench, facing away
from the Power Rod
®
unit.
• Reach behind your body and
grasp the Handgrips with
an overhand grip, as shown
above.
• Bend your elbows until your
hands are level with your
waist.
Start
• Lie flat on your back with
your head toward the Power
Rod
®
unit.
• Position yourself far enough
down the Bench to grasp the
Handgrips over your head
with your arms straight.
• Grasp the Handgrips, palms
facing up.
• Tighten your abdominals to
stabilize your spine. Maintain
a slight, comfortable arch in
lower back.
Action
• Using moderate speed, press
your arm forward to full
extension, allowing your
shoulder blade to move
forward at the end of the
punch.
• Slowly return to the Start
position without relaxing the
tension in your arms.
• You may vary this exercise
by using bilateral movement
with both arms or punching
upward or downward.
Action
• 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 overhead, releasing
the shoulder blades and
keeping your arms straight.