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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: Low pulleys only.
Starting Position:
• Begin by adjusting the bar harness so that
you are under tension when you initiate the
pressing motion. NOTE: Not everyone is
built to perform the bench press with the bar
touching the chest! The harness adjustment
should limit the range of motion so that
your elbows travel only slightly behind your
shoulders if at all.
• Lie flat on the bench with your legs toward
the power rod. Slide your head and
shoulders up under the bar to get into
position. The cable/bar harness should lie
against the underside of your arms.
• Warning: Never adjust the bar so tightly that
you have to "squeeze under it" to get into
position. Always adjust the bar with the
harness so you can move freely into and out
of the position.
• Place your feet either on the floor or up on
the frame of the machine.
• Position your upper arms away from your
torso so that your elbows are pointing out at
each side.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable arch in your lower back.
Motion:
• Slowly press the bar upward until your
upper arms are straight, but do not lock the
elbows.
• Slowly lower the bar, returning to the
starting position.
• Keep your chest muscles tightened during
the entire motion.
Key points:
• Do not lift your hips off the bench.
• Keep your hands over your shoulders at all
times.
• 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
22
Muscles worked: This exercise emphasizes
the chest (the pectoralis major muscles). The
triceps muscles, located on the back of the
upper arms, are also involved in maintaining
the elbow position and also help with shoulder
motion.
Pulley position: Wide only.
Starting position:
• With the bench flat, lie on your back with
your head toward the Power Rods. Position
yourself far enough down the bench to allow
the arms to extend overhead without hitting
the Power Rods. Keep the knees bent and
feet flat on the floor.
• Extend the arms overhead and grasp the
handles with your palms facing the ceiling.
• Tighten your abdominals to stabilize your
spine while maintaining a very slight arch in
the lower back.
Motion:
• Move your hands in an arc upward angling
toward midline and then downward toward
the opposite leg.
• Control the return to the starting position by
slowly moving the arms back up, uncrossing,
and moving overhead.
Key points:
• Keep your chest lifted, even as your arms
near your legs.
LYING CABLE CROSSOVER — Shoulder extension/adduction (elbow stabilized near extension)
FINISH
START
FLAT BARBELL BENCH PRESS
FINISH
START