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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)
19
Chest Exercises
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START
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 approximate-
ly 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)