Chest Exercises
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
your torso throughout the motion.
•
Keep your chest muscles tight.
•
Limit and control your range of motion.
•
Keep your knees bent, feet flat on the floor, head
back against the bench.
•
Keep your shoulder blades pinched together and
maintain good spinal alignment.
Decline 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.
Exercises
21
Owner's Manual