Muscle Chart
Nautilus
®
Olympic Bench Exercises
Finish
Start
Sternocleidomastoid
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Tensor
Fasciae
Latae
Iliopsoas
Pectineus
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Peroneus Longus
Extensor Digitorum
Longus
Tibialis Anterior
Posterior Deltoid
Infraspinatus
Teres Major
Triceps
Latissimus
Dorsi
Gluteus
Medius
Gluteus
Maximus
Adductor
Magnus
Biceps
Femoris
Semitendinosus
Semimembranosus
Trapezius
Serratus Anterior
Rectus Abdominus
Flexor Digitorum
Superficials
Adductor Longus
Iliotibial Tract
Gracilis
Sartorius
Gastrocnemius
Soleus
6
7
Finish
Start
Muscles Worked:
Pectoralis Major;
Anterioir Deltoids
Success Tips:
• Maintain a 90° angle between your upper
arms and torso at the start of the motion,
and slightly less than 90° at the finish.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep elbows in front of shoulders and feet
flat on the floor.
• Pinch shoulder blades together and
maintain spinal alignment.
Start:
• Adjust the bench to a declined position and
adjust Bar Rack to a height that allows you
to push the bar off the rack, and replace it
after the exercise.
• Lie on bench, bar across your sternum.
• Press your hands forward, straightening
arms while moving your hands to the center
and downward, at least 10° below your
shoulders.
• Raise chest, pinch shoulder blades together,
and maintain a comfortable arch in lower
back.
Action:
• Push up on the bar, lifting it off the rack.
• Slowly push the bar toward your body,
bending elbows outward and keeping
forearms parallel.
• Stop the movement when your upper
arms are straight out to your sides - keeping
them at an approximately 90° angle from
your torso. The bar should be directly over
your sternum.
• Slowly return to the Start position, keeping
your wrists steady and your movements
slow and controlled.
Decline Chest Press
Shoulder Horizontal Adduction and Elbow Extension
Muscles Worked:
Pectoralis Major; Deltoids;
Triceps
Success Tips:
• Maintain a 90° angle between your upper
arms and torso at the start of the motion,
and slightly less than 90° at the finish.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep elbows in front of shoulders and feet
flat on the floor.
• Pinch shoulder blades together and
maintain spinal alignment.
Start:
• Adjust bench to an inclined position and
adjust Bar Rack to a height that allows you
to push the bar off the rack, and replace it
after the exercise.
• Lie on bench, bar across your sternum.
• Press your hands forward, straightening
your arms and moving hands to the center
and downward, at least 10° above your
shoulders.
• Raise chest, pinch shoulder blades
together, and maintain a comfortable arch
in your lower back.
Action:
• Push up on the bar, lifting it off the rack.
• Slowly push the bar toward your body,
bending elbows outward and keeping
forearms parallel.
• Stop the movement when your upper
arms are straight out to your sides -
keeping them at an approximately 90°
angle from your torso. The bar should be
directly over your sternum.
• Slowly return to the Start position, keeping
your wrists steady and your movements
slow and controlled.
Incline Chest Press
Shoulder Horizontal Adduction and Elbow Extension
