Filter
Top Products
25
25
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
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 Platform,
head back against Seat Back Pad.
• Keep elbows in front of shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
• Grasp Hand Grips in both
hands.
• Bend your elbows until hands
are at chest level. Rotate
upper arms away from torso,
elbows out, palms forward.
• Line up arms with cables
keeping your wrists straight.
• Raise chest, pinch shoulder
blades together, and maintain
a slight, comfortable arch in
your lower back.
START
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. Keep
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.
• Rotate your wrists and
forearms upward, making sure
that your arms are directly in
line with the cables.
• Slowly return to Start position.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
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 Platform,
head back against Seat Back Pad.
• To improve your pectoralis
involvement, keep your shoulder
blades pinched together throughout
upward and downward movements.
• Slowly press your hands
forward, straightening your
arms while moving your
hands together.
• Do not lock elbows.
• Return to Start position,
keeping your wrists at
shoulder width and in line
with the cables.
FINISH