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Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp Hand Grips in both hands.
• Cables travel beneath arms,
forearms aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° lower than
when in the standard Bench
Press Start position.
• Raise chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
• Slowly straighten your
elbows, keeping upper arms
at a 90° angle from your
torso. Forearms should be
5- 6” lower than when in the
standard Bench Press position.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements
slow and controlled.
FINISH
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 your
upper arms and torso at the start of
the motion, and slightly less than 90°
at the finish.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp Hand Grips in both
hands.
• Cables travel over arms,
forearms aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° higher
than when in the standard
Bench Press Start position.
• Raise chest, pinch shoulder
blades together, and maintain a
slight arch in your lower back.
• Slowly straighten your
elbows, keeping upper arms
at a 90° angle from your
torso. Forearms should be
5- 6” higher than when in the
standard Bench Press position.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements
slow and controlled.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
• Maintain a 90° angle between your
upper arms and torso at the start of
the motion, and slightly less than 90°
at the finish.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
Chest Exercises
26