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Chest Exercises
28
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
• Maintain a 90° angle between upper
arms and torso throughout motion.
• Keep chest muscles tightened. Limit
and control your range of motion.
• 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.
• Curl grips up into position.
• Keep elbows back and out to
your sides.
START
FINISH
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START FINISH
START
• Grasp Hand Grips in both
hands.
• Open your arms into a wide,
elbow bent position. Keeping
elbows and forearms below
chest level, palms forward.
• Raise chest, pinch shoulder
blades together, and maintain
a slight, comfortable arch in
your lower back.
• Slowly press your arms forward
and upward, straightening
arms and moving your hands
together.
• Slowly return to Start position
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
• Maintain a 60-90° angle between
upper arms and torso during
exercise.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on floor, head
back against bench.
• Do not let your elbows travel behind
your shoulders.
• To improve your pectoralis
involvement, keep your shoulder
blades pinched together throughout
upward and downward movements.
• Press straight out a way from
chest.
• Return to Start position slowly.
FINISH
START