Chest Press - Nautilus S912 Owner's Manual

Chest Press

Muscles Worked
This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid) and the
triceps, muscles on the back of the upper arm.
Starting Position
• Adjust the seat back to the Chest Press position, as noted on the seat back label.
• Adjust the seat bottom to the appropriate height as shown in the Start position below.
• Adjust the press arm to the Chest Press setting. Check that the press arm's plane of motion is pressing 90 degrees
off the chest.
• Grasp the press arm with the hands in a position such that when it is lowered toward the chest, the wrist and
forearm are lined up straight over the elbow.
• Stabilize your core and lower body by keeping the feet flat on the floor directly under the knees.
• Raise the chest and slightly pinch the shoulder blades together. Maintain a slight, comfortable arch in the low back.
Motion
• Slowly move the press arm away from the body allowing the elbows to straighten as the hands move closer together.
• Stop the movement when the upper arms are approximately straight out to the side (elbows will be level with the
shoulders) and the press arm handles are over the nipple line of the chest.
• Slowly lower the press arm, allowing your arms to bend as they move outward. Your forearms should remain parallel
to each other and the hands remain over the elbows throughout the movement.
• Keep the chest muscles tight throughout the movement.
Key Points
• Limit and control the range of motion so that the elbows only travel slightly below the shoulders, if at all.
• Squeeze the chest at the top of the press by attempting to bring the hands together on the press arm.
START
Nautilus® Commercial Vertical Series S912 Owner's Manual
EXERCISES
FINISH
15