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Training
6 4
8.5.3.2 CHEST PRESS 4000
1. Adopt the right exercise position: Sit on the seat so that your upper body touches
the backrest completely. Place your feet about shoulder width apart. Kick down the
easy entry feature to move the handles forwards. Grasp the handlebars with your
hands. Your palms are facing downwards. Bend your elbows at a right angle. Your
arms are at shoulder height (also see Chapter 5.4).
2. Now contract your torso muscles, extend your arms forwards against the resistance
of the machine until your elbows are almost completely extended. Make sure not to
hyperextend your elbows. This may lead to injuries and arthrosis in the long term.
Breathe out when you exert strain against the resistance. Maintain this position
momentarily.
3. Now bend your elbows and return the handles, making sure to maintain control.
Stop the return motion when the upper arms are in line with the axis of your
shoulders. Breathe in during the return sequence. When you have finished the
training sequence, kick the easy entry feature again with your foot. Now release the
handles and return them to the start position.
Principal muscles worked:
M. pectoralis major
M. pectoralis minor
M. triceps brachii
Start position
End position