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Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major), especially the
upper portion. 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 that your elbows
are pointing outward to 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.
• You may also utilize the alternate incline
bench press position by placing your feet on
the forward leg of the Bowflex and using
your legs to slide the torso upward on the
bench so that your head is near the lat tower.
This will allow a greater incline of the arms
without losing alignment of the cables.
• From this position, raise your arms 10-15
degrees (cables touching the tops of your
arms/shoulders) above the regular bench
press position (cables lying along the backs
of your arms and center of the shoulders).
• Be sure that your arms are directly "in line"
with the cables, palms facing forward and
wrists straight. If the cables are "above" the
arms, too much elevation was introduced.
• 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,
simultaneously bending your arms so that
your forearms remain parallel to each other
and the hands remain over the elbows
throughout the movement. From the side
view it should appear as if the forearms are
in line with the cables at all times.
• Stop when your upper arms are
approximately straight out to the sides (your
elbows will be level with your shoulders or
very slightly below).
• Then, slowly press forward/upward, moving
hands toward the center. Then return to
starting position with arms straight to the
front at shoulder width and in-line with the
cables. Keep your chest muscles tightened
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 slightly more than 90 degrees
from the front of your torso at the top.
• 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 you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased pec involvement you may
keep the shoulder blades "pinched" together
throughout both the upward and downward
movements.
Chest Exercises
FINISH
START
20
INCLINE BENCH PRESS — Shoulder Horizontal Adduction (with elbow extension)