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Muscles worked: The entire chest muscle
(pectoralis major) is emphasized. 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 arms.
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 incline position, reach straight
behind your body, grasp the handles with an
overhand grip and bend your elbows until
your hands are near your chest. Rotate upper
arms away from your torso so your elbows
point outward and your palms face forward.
• Make sure cables travel underneath your
arms, not over your arms.
• Keeping knees bent and feet flat on the floor,
lay your head back against the bench and
straighten your arms to the front.
• From this position, lower your arms 10-15
degrees (cables touching the bottom of your
arms/shoulders) below the regular bench
press position (cables lying along the back of
your arm and center of the shoulders).
• Be sure your arms are directly in-line with the
cables, palms facing forward and wrists straight.
If the cables are "below" the arms, the arms are
too low.
• 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
slightly below).
• Then, slowly press forward, moving the
hands toward the center, and return to the
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 less than 90 degrees
from the front of your torso at the top.
• Limit the range of motion so your elbows travel
only slightly behind your shoulders — if at all.
Chest Exercises
21
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DECLINE BENCH PRESS - Shoulder Horizontal Adduction (with elbow extension)
Muscles worked: This exercise involves the
entire chest muscle, the front shoulder
muscles (anterior deltoid, a portion of the
middle deltoid) and the triceps, located on the
back of the upper arms. The goal however, is
not any specific muscle group. It is to be used
with very light resistance for an endurance
activity.
Pulley position: Narrow only.
Starting position:
• With the bench flat and locked in the back
position against the lat tower, sit facing away
from the Power Rods
®.
• Reach straight behind your body, grasp the
handles with an overhand grip so that the
cable will lay between your arm and your
torso.
• Bend your elbows until your hands are level
with your waistline and your palms are
facing your torso.
• Maintain erect posture.
Motion:
• Using a moderate speed and light weight, rotate
your trunk and press one arm forward to full
extension, allowing the shoulder blade to move
forward at the end of the punch.
• Return that arm to the starting position —
under control — and repeat with the other arm.
• As an alternative to punching straight
forward you may also punch upward at an
angle in line with the cable.
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:
• Maintain an upright, erect posture as your
trunk twists/rotates with the punch.
• It is important to note that "sport specific"
movements will not necessarily improve the
skill associated with a sport.
RESISTED PUNCH — Shoulder Flexion, Elbow Extension and Scapular Protraction
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