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Chest Exercises
Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp the handles 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 90° from your torso.
• Elbows should be 10° lower
than the standard bench press
position.
• Stand with one foot forward
and one foot back for added
stability.
• Press forward, straightening
your arms while moving your
hands toward the center and
slightly downward about 10˚
below your shoulders.
• Do not lock your elbows.
• 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.
Position:
Standing—facing outward. Seat 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 90° angle between your
upper arms and torso at the start of the
motion, and slightly less than 90˚ 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 shoulderblades pinched, chest
lifted and a slight curve in the lower
back.
Standing Decline Chest Press W/ Alternating Motion
START FINISH
START
• Grasp the handles so the
cables are in line and 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
90° and slightly behind or
even with the shoulder, the
other arm straight in front of
you 10˚ lower. Do not lock the
elbow.
• Press one arm slightly
downward 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 stabiliza-
tion.
Position:
Standing—facing outward. Seat 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.
• 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 shoulderblades 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.