10
Chest Exercises
Muscles worked:
This exercise emphasizes the
chest muscles (pectoralis major). 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 arm.
Starting Position:
•
In the seated position, reach to the side of
your body and grasp the handles at chest
level. 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.
•
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 your side
(elbows should be about level with your
shoulders).
•
Slowly return to the starting position with
arms straight to the front at shoulder width
and in line with your chest. Keep your chest
muscles tightened during the entire motion.
Key points:
•
Limit and control the range of motion so that
your elbows only travel slightly below the
shoulders if at all.
CHEST PRESS
FINISH
START
Muscles worked:
This exercise emphasizes the
chest muscles (pectoralis major), especially the
upper portion. 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 arm.
Starting position:
•
In the seated position, 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 down.
•
Adjust the seat back tilt forward to the third
or fourth incline position depending on your
comfort level.
•
Hands are positioned just outside of your
upper chest, with palms facing down and
wrists straight.
Motion:
•
Slowly move your elbows outward at a
45 degree angle to your body, 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).
Key points:
• 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.
INCLINE CHEST PRESS
FINISH
START
