11
Chest Exercises
FINISH
START
Muscles worked:
This exercise emphasizes the
abdominal area including the upper and lower
front abs (rectus abdominous) and the side abs
(obliques).
Starting position:
•
Seat back should be adjusted to the farthest
back position.
•
Grasp the Ab Crunch handles with palms
facing together and elbows close together.
•
Your lower back can start out flat or in a
normal arch, knees and hips are bent and
your feet are on the support pegs.
Motion:
•
Tighten your abs and curl only your torso,
slowly moving your ribs toward your hips.
Move as far as you can without moving the
hips or neck.
•
Slowly reverse the motion returning to the
starting position, without relaxing.
Key points:
•
Allow exhalation up and inhalation down,
don’t exaggerate it.
•
Do not lift your head/chin. Your head should
follow the rib motion, not lead, allowing you
to maintain normal neck posture.
•
Tighten your abdominals throughout the
entire exercise range of motion. Do not let
your abs relax until the set is over.
•
MOVING SLOWLY to eliminate momentum
is critical.
ABDOMINAL CRUNCH
— Spinal Flexion
Abdominal Exercises
FINISH
START
Muscles Worked:
This exercise emphasizes the
chest muscles (pectoralis major), also involving the
front shoulder muscles (anterior deltoid).
Starting Position:
•
Adjust the seat so that your upper arm is level
with the floor.
•
Keeping your back straight, place your forearms
against the roller pads.
•
Be sure that your upper arms are level with your
chest, palms facing forward and wrists straight.
•
Raise your chest and slightly “pinch” your
shoulders together. Maintain a very slight,
comfortable, arch in your lower back.
Motion:
•
Slowly move your hands together, maintaining
the elbow in a bent position throughout
the movement.
•
Slowly return to the starting position keeping
your chest muscles tightened during the entire
motion.
Key Points:
•
Maintain a 90 degree angle between the upper
arms and the torso throughout the exercise.
•
Limit and control the range of motion so that
your elbows travel only slightly behind your
shoulders if at all.
CHEST FLY —
Shoulder Horizontal Adduction