Exercise Descriptions - Chest; Vertical Bench Press; Incline Press; Muscle Groups - Hoist Fitness Fitness trainer Workout Manual

NOTES: Remember that a day off is just as important as a day of
working out. Make sure that you don't work out a muscle that is
already sore!
EXERCISE
1. Vertical Bench

2. Incline Press

3. Decline Press
4. Pectoral Fly
5. Incline Pectoral Fly
6. Decline Pectoral Fly
7. Pec Crossover

:: VERTICAL BENCH PRESS

1. Sit upright with your back supported by the back pad.
2. Adjust the press arm and the back pad to the desired
beginning stretch.
3. Grip handles at chest height, adjust the seat if needed.
4. Press handles forward until your arms are fully extended.
5. Slowly return to the starting position.
Note: Adjustments are made when applicable
1. Sit upright with your back supported by the back pad.
2. Make sure the press handles are in the unlocked position.
3. Adjust the back pad to desired beginning stretch.
3 3

:: EXERCISE DESCRIPTIONS - CHEST

MUSCLE GROUPS

Chest, Shoulders, Triceps
Upper Chest, Front Shoulders
Lower Chest, Triceps
Middle Chest
Upper Chest
Lower Chest
Chest, Shoulders, Biceps
4. Hold chest press handles at chest height, adjust seat if
needed.
5. Press handles forward until arms are fully extended.
6. Slowly bring arms back to the starting position.
:: INCLINE PRESS
1. Adjust the back pad forward as shown, allowing the
shoulders to line up in front of the press arm pivot point.
2. Adjust the press arm forward for the desired beginning
stretch.
3. Grip handles at chest height, adjust the seat if needed.
4. Press handles forward until your arms are fully extended.
5. Slowly return to the starting position.
Note: Adjustments are made when applicable
1. Sit upright with your back supported by the back pad.
2. Make sure the press handles are in the unlocked position.
3. Adjust the back pad to desired beginning stretch.
4. Hold chest press handles at chest height, adjust seat if
needed.
5. Press handles forward and up until arms are fully extended.
6. Slowly bring arms back to the starting position.
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