1
ChEST prESS
ChEST EXErCISES
STArT
FINISh
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.
CABLE ChEST prESS
— Shoulder horizontal Adduction (and elbow extension)
(Optional NS50X Bench required.)
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:
• Adjust the pulley station level with your
chest while in the seated position. Adjust pulley
arms outward facing away from each other.
Grasp both handles at chest level
with elbows out.
• Raise your chest and slightly “pinch” your
shoulder blades together. Maintain a very
slight, comfortable arch in your lower back.
Motion:
• Slowly press handles forward while
simultaneously bringing your hands together at
the end of 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, and 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:
• 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
