Chest

CHEST EXERCISES

  Machine Exercises:

  • Chest Press
  • Hammer Strength Incline Press
  • Hammer Strength Decline Press
  • Pectoral Fly

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Chest Press

Muscles Worked:

Pectoralis major, Pectoralis minor, Triceps brachii, Anterior deltoid

Machine Information:


  • Overhead pivot creates natural arc of movement
  • Adjustable start lever located on press arm allows user to control range of motion from a seated position
  • Converging press arms produce a natural forward pressing movement for a superior feel
insert video here
Key Points:

  • Keep your feet flat on the ground, shoulder width apart, and knees bent at 90 degrees
  • Keep back and head flat against the back rest
  • Position the handles in line with the center of breast
  • Start with your arms fully extended
  • Inhale as you lower the weight towards your chest and exhale as you extend arms
  • Keep your chest out and your abs right throughout the exercise
  • Do not lock your elbows when arms are fully extended

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Incline Press- Hammer Strength

Muscles Worked:

Pectoralis major, Pectoralis minor, Triceps brachii, Anterior deltoid, Serratus anterior

Machine Information:


  • Unique path of motion fills the gap between a Decline Press and Flat bench press
  • Iso-Lateral motion allows for equal strength development
  • Optional counterbalance allows for elimination of the weight of the exercise arm
insert video here
Key Points:

  • This exercise works the upper portion of your pectoralis major
  • Keep feet flat on the ground, shoulder width apart, and knees bent at 90 degrees
  • Make sure your back is flat against the back pad- Do not arch your back
  • Remember to adjust the weight on both sides of the machine
  • Start with your arms fully extended
  • Inhale as you lower the weight towards your chest and exhale as you extend arms

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Decline Press- Hammer Strength

Muscles Worked:

Pectoralis major, Pectoralis minor, Triceps brachii, Anterior deltoids

Machine Information:


The Decline Press allows the user to focus on their lower chest with the independent moving arms allowing the users to obtain balanced improvements

Insert video here
Key Points:

  • This exercise works the lower portion of your pectoralis major
  • Keep feet flat on the ground, shoulder width apart, and knees bent at 90 degrees
  • Make sure your back is flat against the back pad- Do not arch your back
  • Remember to adjust the weight on both sides of the machine
  • Start with your arms fully extended
  • Inhale as you lower the weight towards your chest and exhale as you extend arms


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Pectoral Fly

Muscles Worked:

Pectoralis major, Pectoralis minor, Anterior deltoids

Machine Information:


  • Range of motion adjusts in 10-degree increments
  • Handles automatically adjust to fit all users’ arm lengths
  • Dependent arm movements for ease of use
insert video here
Key Points:

  • Keep feet flat on the ground, shoulder width apart, and knees bent at 90 degrees
  • Keep your back flat against the back pad- do not arch back during the exercise
  • Do not lock your elbows- keep a slight bend in the arms during the exercise
  • Inhale as you open your arms and exhale as you bring your arms together

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