Chest Exercises
Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
START ACTION
START
FINISH
START ACTION
START
• Grasp Hand Grips in
both hands.
• Cables travel beneath arms,
forearms aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° lower than
when in the “standard” Bench
Press start position.
• Raise chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
• Slowly straighten your
elbows, keeping upper arms
at a 90° angle from your
torso. Forearms should be 5-
6" lower than when in the
standard Bench Press position.
Do not lock your elbows.
• Slowly return to the start
position, keeping your wrists
steady and your movements
slow and controlled.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Position
Leg Extension:
Removed
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 knees bent, feet on Platform, head
back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Position
Leg Extension:
Removed
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 knees bent, feet on Platform, head
back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Grasp Hand Grips in
both hands.
• Cables travel over arms, forearms
aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° higher than
when in the “standard” Bench
Press start position.
• Raise chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
• Slowly straighten your elbows,
keeping upper arms at a 90°
angle from your torso.
Forearms should be 5-6"
higher than when in the
standard Bench Press position.
Do not lock your elbows.
• Slowly return to the start
position, keeping your wrists
steady and your movements
slow and controlled.
XTREME®2
