6
Muscles targeted:
Chest, Shoulders, Triceps, Lower Back, Core
Preparation
. Position: Neutral
Refer to page 3 “POSITIONING YOUR FEET IN
HANDLES” (B)
Walk hands backwards, away from the pulley, until
feet are in a challenging incline position and there is
a 2-4 inch gap between feet (A)
Execution
. Lower body toward the ground in a chest press
motion while keeping aligned (B)
. Press back up to full arm extension to complete the
exercise
. Keep core engaged and resist letting legs swing
back and forth or up and down
. When finishing Chest press and removing feet from handles, walk hanks
forward back to neutral position lowering your body to the ground and
remove feet from Handles. Do not try to remove feet while engaged in Press
Position
Muscles targeted:
Shoulders, Upper Back, Triceps, Forearms, Core
Preparation
. Position: Neutral
. Stand shoulder width apart facing the machine
holding both handles
. Extend arms with both handles pointing to the
Pulley (A)
Execution
. Keep one arm static; raise working arm straight up
until it is directly perpendicular to the ground (B)
. Lower arm and return to starting position
. Progression
Perform Power Shoulder move; when arm is
perpendicular to ground, continue arm rotation
backwards, opening up the shoulder to allow for
smooth rotation, in a circular motion and end at
starting position with both handles pointing to the
Pulley (A-B-C-D)
