Chest Exercises
Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
•
Adjust the bench to a 45° incline.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod® resistance rods.
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 your knees bent, feet flat on the floor, head
back against the bench.
•
Do not let your elbows travel behind your shoulders.
•
Keep your shoulder blades pinched together and
maintain good spinal alignment.
Shoulder Exercises
Seated Shoulder Press - Shoulder Adduction (and elbow extension)
Muscles Worked
Front Deltoids, Upper Trapezius, Triceps
Machine Set-Up
•
Adjust to Flat Bench Back position
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod® resistance rods
Success Tips
•
Keep your knees bent and your feet flat on the floor.
•
Do not increase the arch in your lower back as you
raise your arms, but keep your spine steady and tight.
•
Keep your abdominals tight and maintain good spinal
alignment.
•
Keep tension in your front shoulder muscles when
you return to the starting position.
Exercises
22
Owner's Manual