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Chest Exercises
Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp the Hand Grips so
the cables travel above the
forearms.
• Keep your forearms in line
with the cables at all times.
• Start with elbows bent to 90º
and slightly behind or even
with the shoulders.
• Press slightly upward, away
from your chest, bringing the
handles together in front of
you at about 10º above your
shoulders.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps.
Bench Position:
45º
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
• Maintain a 90º angle between upper
arms and torso at the start of the
press, and slightly higher than 90º at
the finish.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on
the floor.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Stand with one foot forward
and one foot back for added
stability.
• Start with elbows bent to 90º
and slightly behind or even
with the shoulders.
• Press slightly upward, away
from your chest, bringing the
handles together in front of
you at about 10º above your
shoulders.
• 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 stabiliza-
tion.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
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 at the start of the press,
and slightly higher than 90º at the finish.
• 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.