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Chest Exercises
Standing Incline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction
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 even
with the shoulders, and the
other arm straight in front of
you at a slight inclined angle
about head high.
• Press one arm slightly upward
away from your chest, 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.
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:
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 torso to rotate or bend
side to side during the motion.
Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
• Grasp the Hand Grips so
the cables travel under the
forearm.
• Keep your forearms in line
with the cable at all times.
• Start with elbows back and
upper arms 90º from your
torso.
• Elbows should be 10º lower
than the standard bench press
position.
• Press forward, straightening
your arms while moving your
hands toward the center and
slightly downward about 10º
below your shoulders.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
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 less 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.
FINISH
START