EXERCISE CHART - Body-Solid Home & Commercial Fitness Equipment

EXERCISE CHART - Body-Solid Home & Commercial Fitness Equipment

1 Pages · 2010 · 1.13 MB · English

1. Adjust Bench to the Flat position and place in center of gym. Position Safety Arms to a height slightly below your chest. 2. Lock the Bar in at a height you can

EXERCISE CHART - Body-Solid Home & Commercial Fitness Equipment free download

1 Adjust Bench to the Flat position and place in center of gym Position Safety Arms to a height slightly below your chest 2 Lock the Bar in at a height you can reach while lying on the bench and then load the desired amount of weight plates onto the Bar 3 Lie flat on the bench with your feet firmly planted Grasp the Bar with your hands set shoulder width apart 4 Unlock the Bar and extend your arms fully so the Bar bisects the chest (pectoral) muscles 5 Bending your arms outward, slowly lower the Bar downward until it touches your chest 6 Pause for a moment without bouncing the Bar off your chest, then slowly return to the starting position Repeat movement 7 Exhale on exertion, inhale on return motion CHEST Bench Press(Pectorals) (Deltoids) (Latissimus Dorsi) (Biceps) (Quadriceps / Gluteus) (Quadriceps / Gluteus / Lower Back)(Triceps)(Triceps) (Quadriceps)(Hamstrings / Leg Biceps) (Biceps) (Frontal Deltoids) (Latissimus Dorsi / Lower Back) (Trapezius)(Rear Deltoids / Latissimus Dorsi) (Side Deltoids)(Trapezius / Deltoids) (Pectorals)(Pectorals)(Pectorals) 1 Adjust Bench to the Incline position and place in center of gym Position Safety Arms to a height slightly below your chest 2 Lock me Bar in at a height you can reach while seated on The bench and men load the desired amount of weight plates onto the Bar, 3 Sit on the bench with your feet firmly planted Grasp the Bar with your hands set shoulder width apart, 4 Unlock the Bar and extend your arms so the Bar bisects your upper chest (pectoral) muscles 5 Bending your arms outward, slowly lower the Bar downward until it touches your chest 6 Pause for a moment without bouncing the Bar off your chest, then slowly return to the starting position Repeat movement 7 Exhale on exertion, inhale on return motion Incline Press 1 Adjust bench to the Decline position and place in center of gym Position Safely Arms to a height slightly below your chest 2 Lock the Bar in at a height you can reach while lying on the bench and then load the desired amount of weight plates onto the Bar 3 Lie comfortably on the bench with your feet hooked under the bottom foam rollers, Grasp the Bar with your hands set shoulder width apart 4 Unlock the Bar and extend your arms so the Bar bisects your lower chest (pectoral) muscles 5 Bending your arms outward, slowly lower the Bar downward until it touches your chest 6 Pause for a moment without bouncing the Bar off your chest, then slowly return to the starting position Repeat movement 7 Exhale on exertion, inhale on return motion Decline Press 1 Adjust bench to the Flat position and place in center of gym under the pec arms Lock the Smith Bar at its highest point 2 Insert pin into weight stack at desired resistance level or load desired amount of weight plates onto weight plate posts, 3 Sit on the bench facing away from the machine with your back straight against back pad 4 Place elbows firmly against the pec arm rollers with your forearms running vertically up the pec arms 5 Use chest muscles to bring your arms forward and inward until the pec arms touch 6 Pause for a moment, then slowly return to the starting position Repeat movement 7 Exhale on exertion, inhale on return motion Pec Fly 1 Adjust bench to a 80° to 90° angle and place it in the center of the gym Position Safety Arms to

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