31
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START ACTION
Success Tips
Pectoralis Major; Anterior Deltoid
Muscles worked:
Bench Position:
Accessory:
Pulleys:
45˚ incline
Hand Grips
Chest Bar
START
• Grasp Hand Grips in both
hands.
• Open your arms into a wide,
elbow bent position. Keeping
elbows and forearms below chest
level, palms forward.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
• Slowly press your arms forward
and upward, straightening arms
and moving your hands together.
• Rotate your wrists and forearms
upward.
• Slowly return to Start position.
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on floor, head back
against bench.
• To improve your pectoralis involvement,
keep your shoulder blades pinched
together throughout upward and
downward movements.
FINISH
START ACTION
Success Tips
Pectoralis Major; Deltoids; Triceps
Muscles worked:
Bench Position:
Accessory:
Pulleys:
45˚ incline
Hand Grips
Chest Bar
START
• Grasp Hand Grips in both
hands.
• Slowly bend your elbows until
hands are at chest level. Rotate
upper arms away from torso,
elbows out, palms forward.
• Line up arms with cables
keeping your wrists straight.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
• Press your hands forward,
straightening your arms while
moving your hands together. Do
not lock elbows.
• Return to Start position, keeping
your wrists at shoulder width and
in line with the cables.
• Maintain a 90° angle between upper
arms and torso throughout motion.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on floor, head back
against bench.
• Keep elbows in front of shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
FINISH
