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Chest Exercises
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START ACTION
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between your upper
arms and torso at the start of the motion, and
slightly less than 90° at the finish.
• Keep knees bent, feet on floor, head back
against bench.
• Do not let your elbows travel behind your
shoulders.
• Keep shoulder blades pinched together and
maintain good spinal alignment.
START
• Grasp Hand Grips in both hands.
• Cables travel above forearms. Keep
your forearms in line with the cables
at all times.
• Bend your elbows back, keeping
upper arms at a 90° angle from
torso. Forearms 10-15° (6-8" or
13-20 cm) higher than Bench Press
position.
• Raise chest, pinch shoulder blades
together, and maintain a slight arch
in your lower back.
• Slowly press your hands forward,
straightening your arms and moving
hands to the center and downward,
at least 10° above your shoulders.
• Slowly return to the starting
position, keeping your wrists steady
and your movements slow and
controlled.
FINISH
START ACTION
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between your upper
arms and torso at the start of the motion, and
slightly less than 90° at the finish.
• Keep knees bent, feet on floor, head back
against bench.
• Do not let your elbows travel behind your
shoulders.
• Keep shoulder blades pinched together and
maintain good spinal alignment.
START
• Grasp Hand Grips in both hands.
• Cables travel beneath arms, forearms
aligned with cables.
• Bend your elbows back, keeping upper
arms at a 90° angle from your torso.
Elbows should be 10° (5-6" or 13-15
cm) lower than the standard Bench
Press position.
• Raise chest, pinch shoulder blades
together, and maintain a comfortable
arch in lower back.
• Slowly press your hands forward,
straightening your arms while
moving your hands to the center and
downward, at least 10° below your
shoulders. Do not lock your elbows.
• Slowly return to the starting
position, keeping your wrists steady
and your movements slow and
controlled.
FINISH
Chest Exercises
33