1
Nautilus NS600X
ChEST EXErCISES
SEATED ShOULDEr prESS
— Shoulder Abduction (and elbow extension)
Muscles worked:
The entire chest muscle (pectoralis
major) is emphasized. It also involves the front
shoulder muscles (anterior deltoid, a portion of the
middle deltoid) and the triceps, which are located on
the back of the upper arms.
Starting position:
• With the seat adjusted up, reach straight beside
your body, grasp the handles with an overhand
grip, and bend your elbows until your hands are
near your chest. Rotate your upper arms away
from your torso so that your elbows are
pointing outward to each side and your palms
are facing forward.
• From this position, lower your arms
10-15 degrees below the regular bench
press position.
• Raise your chest and slightly “pinch” your
shoulder blades together. Maintain a very
slight, comfortable, arch in your lower back.
Motion:
• Slowly move your elbows outward,
simultaneously bending your arms so that your
forearms remain parallel to each other and the
hands remain over the elbows throughout the
movement.
• Stop when your upper arms are approximately
straight out to the sides (your elbows will be
level with your shoulders or very slightly
below).
• Then, slowly press forward, moving the hands
forward until you arms are straight, and return
to the starting position with arms straight to
the front at shoulder width. Keep your chest
muscles tightened during the entire motion.
Key points:
• The upper arms will be 60-90 degrees from the
sides of your torso at the bottom of the
movement and slightly more than 90 degrees
from the front of your torso at the top.
• Limit and control the range of motion so that
your elbows travel only slightly behind your
shoulders if at all.
• For normal pressing/pushing patterns of
movement you may choose to allow the
shoulder blades to “float” forward and
backward naturally with the arm movement, or
for increased pec involvement you
may keep the shoulder blades “pinched”
together throughout both the upward and
downward movements.
STArT
FINISh
pEC DEC
- Shoulder horizontal Adduction (elbow stabilized in slight flexion)
STArT
FINISh
Muscles Worked:
This exercise emphasizes the
chest muscles (pectoralis major), also involving the
front shoulder muscles (anterior deltoid).
Starting position:
• Adjust the seat so the handgrips are at your chest
level
• In the seated position, reach to the side of your
body, grasp the handles, and bend your elbows
until your hands are near your chest. Rotate your
upper arms away from your torso so that your
elbows are pointing outward to each side and
your palms are facing forward.
• Lay your head back against the bench and
straighten your arms to the front.
• Be sure that your arms are moving 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 arms outward, maintaining the
elbow in slightly bent position throughout the
movement.
• Stop when your upper arms are approximately
straight out to your sides (your elbows will be
level with your shoulders) and knuckles are close
together.
• Slowly return to the starting position keeping
your chest muscles tightened during the entire
motion.
Key points:
• Maintain a 60-90 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.
ShOULDEr EXErCISES
