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Maps, Directions & Parking
Find Your Way to Cañada College and Around Campus

Class Schedule
A Complete List of Classes

 

Step 5: Exercises

Vertical Bench Chest Press

Difficulty level:

Beginner

Target Mucsle Groups:

Chest

Secondary Muscles:

Triceps

Equipment:

Fixed Machine

Benefits:

Strengthening exercise for the Pectoralis Major, Anterior Deltoid and Triceps.

Starting Position:

Adjust seat height so horizontal handles are in line with mid chest.

Maintain neutral spine position.

Use foot to position handles.

Align the wrists and elbows on the same plane as the handles.

use foot to position handles
Use foot to position handles.
handles in line with mid chest
Handles are in line with mid chest.

Movement:

Engage the deep abdominal stabilizing mechanism by pulling the navel inward.

Do not arch back.

Extend the elbows while keeping them on the same plane as the handles.

Do not lock elbows in the extended position.

Hold the contraction for a count before slowly returning to the starting position (elbows at 90°).

Exhale during the concentric muscle contraction, and inhale when returning to the start position.

extend elbows while on same plane as handles
Extend elbows while keeping them on the same plane as the handles.

 

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