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Chest Exercises
Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp the Hand Grips so the
cables are in line close to the
front of your forearms.
• Stand with one foot forward
and one foot back for added
stability.
• Start with elbows bent to 90º
and slightly behind or equal
to the shoulders.
• Press straight out away from
your chest, bringing the
handles together in front of
you.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps.
Also ankles, knees, hips and core in
stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
3,4 or 5
Success Tips
• Stabilize body from your feet all the
way up through your trunk.
• Maintain a 90º angle between upper
arms and torso throughout the
motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
Standing Chest Press w/ Alternating Shoulder Movement
START FINISH
• Grasp the Hand Grips so the
cables are in line close to the
front of your forearms.
• Stand with one foot forward
and one foot back for added
stability.
• Start with one elbow bent to
90º and slightly behind or
equal to the shoulders, and
the other arm straight out in
front of you.
• Press straight out away from
your chest with one arm, as
the other arm moves out and
back. This is an alternating
motion, so your arms will
move in the opposite direction
during the set.
• Slowly return each arm to the
Start position, keeping tension
on the chest throughout the
motion.
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
3,4 or 5
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Maintain a 90º angle between upper arms
and torso throughout the motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
• Do not allow your trunk to rotate during
the motion.
START
FINISH