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Chest Exercises
iVluscies
worked:
Chest muscles (pectoralis
m_jor). Also
involves
flont
shoulder
muscles
(anterior
deltoid)
and
triceps.
Position:
Seated (seat in lowest position)
taci n g o u tward
Accessory:
Hand Grips
Pulleys:
(]enter (]ross Bar - standard
position
BeforeYou
Begin:
Remove i,eg Extension
and adj ust seat to
lowest setting.
Key Points:
* Maintain 90 ° angle between upper arms and
torso at the bottom of the motion, and slighdy
less than 90 ° at the top of the modon.
* Limit range of motion so elbows do not travel
behind shoulders.
* Keep shoulder blades pinched
together and
maintain
good spinal alignment.
START
START
Sit and grasp hand grips with
cable and grip positioned
beneath tbrearm.
* Lower arms 5-6 inches flom stan-
dard bench press position.
* Straighten
arms to flont.
* Be sure arms are directly in line
with cables, palms timing down
and wrists straight.
* Raise chest and pinch shotflder
blades together
Keep a gentle
arch in lower back.
ACTION
Slowly move elbows outward,
simultaneously
bending arms,
keeping tbrearms
in line with
cables at all dines.
Stop when upper arms are
straight out to sides, 10° below
shoulders.
Slowly press fbrward,
moving
bands
toward
center
Return
to
start position,
arms straight
at
shoulder
width,
handsj
ust above
knees
in line with cables. Keep
chest
muscles
tightened..
M uscles
worked:
CheStuppermUScles
(pectoralis
major), especially
_:t
pordon. Also involves flont shoulder
muscles (anterior
deltoid)
and triceps.
_
Seated - facing otmvard
Accessory:
Hand Grips
Pulleys:
Center Cross Bar - wide position
START
FINISH
BeforeYou
Begin:
Remove Leg Extension and adj ust
seat height.
Key Points:
* Upper arms will be 90 ° flom sides of
torso at the bottom of movement
and
slighdy more than 90 ° flom the flont of
torso at the top.
* Limit
range
of motion
so elbows
do not
travel behind shouMers.
* Keep shoukter blades pinched
together
and maintain
good spinal alignment.
START
* Sit and grasp hand grips.
* Straighten
arms
to flont.
Raise arms €>8 inches above
regular bench press position.
* Keep arms in line with cables,
pahns down, wrists straight.
* Raise chest and pinch shoulder
blades together
Keep a slight,
comtbrmble,
arch in lower back.
@
@
ACTION
Slowly move elbows out, simul-
taneously bending arms. Keep
forearms in line with cables.
Stop when upper arms are out
to sides, 10° above shoulders.
Slow b, press fbrward, moving
bands toward center. Return
to start position, with arms
straight to flont at shoulder
width and in line with cables.
gox_flex Xceed'" Ox_qler's Manual
21
Costco BFX
Xceed OM FINAL91int.indd
23
8,'16,'2006
3:40:07 PM
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