1
ChEST EXErCISES
STArT
FINISh
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, reach to the side of your
body and grasp the handles, 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, raise your arms 10-15
degrees above the regular chest press position.
• Hands are positioned just outside of your upper
chest, with palms facing forward and wrists
straight.
• 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.
• Hands will move up from the shoulders to
approximately the top of your head or slightly
above.
• Stop when your arms are straight and
hands close together.
• 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:
• Limit and control the range of motion so that
your elbows travel only slightly behind your
shoulders.
DECLINE BENCh prESS
- Shoulder horizontal Adduction
(with elbow extension) (Optional NS50X Bench required.)
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
INCLINE CABLE BENCh prESS
— Shoulder horizontal Adduction
(with elbow extension) (Optional NS50X Bench required.)
