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Chest Exercises
iVluscies
worked:
Chest
muscles
(pectoralis
m_tjor).
'Also
involves
front
shoulder
muscles
(anterior
deltoid
and
triceps,
located
on the back
of the upper
arm.
Position:
Seated
- fhcing
otto, yard
Accessory:
Hand
Grips
Pulleys:
Center
Cross Bar - wide position
Before
you begin:
Remove
I,eg Extension
and
adjust
seat height.
Tile pulleys
should
be in tile wide position.
Key Points:
* Maintain
a 90 ° angle beh, veen upper
arms and
torso throughout
exercise.
* Litnit range
of motion
so elbows do not travel
behind
shoulders.
* Keep shoulder
blades
pinched
togefller
and
maintain
good spinal
alignment.
START
START
* Sit and grasp
band
grips.
* Straighten
arms to front.
* Be sure arIns are directly
in
line with cables,
palms
timing
down and wrists straight.
* Raise chest and pinch
shoukter
blades
together.
Maintain
a
ve W slight, comfbrmble,
arch
in lower back.
ACTION
Slowly move elbows out,
simultaneously
bending
arms,
keeping
fbrearms
in
line with cables.
Stop when upper arms are
straight
out to
tile sides, level
with shoulders.
Slowly press ff_rward, moving
bands
toward
center.
Return
to
start position
with arms straight
to front
at shoulder
width.
Keep
chest muscles
tightened.
iVluscies
worked:
Emphasizes
chest
muscles
(pectoralis
m_jor).
Involves
front
shoulder
muscles
(anterior
deltoid).
Position:
Seated
- fhcing
otm, wud
Accessory:
Hand
Grips
Pulleys:
Center
Cross Bar - wide position
Before
you begin:
Remove
Leg Extension
and
adjust
seat height.
The pulleys
shoukt
be in
the wide position.
Key Points:
* Maintain
90 ° angle
between
upper
arms and torso throughout
exercise.
* Limit range
of motion
so elbows do
not travel behind
shoulders.
* Keep shoulder
blades
pinched
together
and maintain
good spinal
Mignment.
START
* Sit and grasp band grips.
* Strmgbten
arms to front.
* Be sure arms are directly in line
with cables, pahns timing in and
wrists straight.
* Raise chest and pinch shoulder
blades together. Maintain a
slight, conKbrmble,
arch in
lower back.
ACTION
* Slowly move arms inward,
maintaining
the elbows
in a slightly bent position
throughout
movement.
* Stop when upper arms are
straight out in flont, level with
shoulders.
Slowly return
to start position.
Keep chest muscles
fighmned
during
motion.
20
go_tlex
Xceed
r" O_aler's
Manual
CostcoBFX
XceedOM
FINAL
print.indd
22
8/16/2006
3:40:05 PM
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