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Chest Exercises
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction
START FINISH
START
• Sit on the bench facing away
from the engine.
• Reach behind your body
and grasp the Hand Grips
with an overhand grip, as
shown above.
• Bend your elbows until
your hands are level with
your waist.
• Using moderate speed,
rotate your trunk and press
your arm(s) forward to full
extension, allowing shoulder
blade to move forward at the
end of the punch.
• Slowly return to the Start
position. Do not relax the
tension in your arm.
• You may vary this exercise
by using bilateral movement
with both arms or punching
upward or downward.
FINISH
Muscles worked:
Anterior Deltoid; Triceps; Pectoralis
Major
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 (up/center)
Success Tips
• Maintain an upright, erect posture
as your trunk rotates with the punch.
• Keep knees bent and feet on floor.
• Maintain good spinal alignment.
Lying Cable Crossover — Shoulder Adduction (elbow stabilized)
START FINISH
START
• Lie flat on your back, head
toward the engine. Position
yourself far enough down
the Bench to grasp the Hand
Grips over your head with arms
straight out to the side.
• Grasp the Hand Grips, palms
facing down toward your feet.
• Tighten your abdominals to
stabilize your spine. Maintain
a slight, comfortable arch in
your lower back.
• Keep your elbows straight,
while moving your arms in an
arc upward and across your
torso toward the opposite
thigh.
• Control the return to the Start
position by slowly moving your
arms back to shoulder level,
releasing the shoulder blades
and keeping arms straight.
FINISH
Muscles worked:
Pectoralis Major
Bench Position:
Flat
Accessory:
Long Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
• Keep chest lifted throughout
exercise.
• Keep knees bent, feet on floor, head
back against bench.