Nautilus NT 1430 Owners Manual - Page 5

Nautilus® Olympic Bench Exercises Decline Chest Press Shoulder Horizontal Adduction and Elbow Extension Muscles Worked: Pectoralis Major; Anterioir Deltoids 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 chest muscles tightened. Limit and control your range of motion. • Keep elbows in front of shoulders and feet flat on the floor. • Pinch shoulder blades together and maintain spinal alignment. Start: • Adjust the bench to a declined position and adjust Bar Rack to a height that allows you to push the bar off the rack, and replace it after the exercise. • Lie on bench, bar across your sternum. • Press your hands forward, straightening arms while moving your hands to the center and downward, at least 10° below your shoulders. • Raise chest, pinch shoulder blades together, and maintain a comfortable arch in lower back. Action: • Push up on the bar, lifting it off the rack. • Slowly push the bar toward your body, bending elbows outward and keeping forearms parallel. • Stop the movement when your upper arms are straight out to your sides - keeping them at an approximately 90° angle from your torso. The bar should be directly over your sternum. • Slowly return to the Start position, keeping your wrists steady and your movements slow and controlled. Start Finish Incline Chest Press Shoulder Horizontal Adduction and Elbow Extension Muscles Worked: Pectoralis Major; Deltoids; Triceps 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 chest muscles tightened. Limit and control your range of motion. • Keep elbows in front of shoulders and feet flat on the floor. • Pinch shoulder blades together and maintain spinal alignment. Start: • Adjust bench to an inclined position and adjust Bar Rack to a height that allows you to push the bar off the rack, and replace it after the exercise. • Lie on bench, bar across your sternum. • Press your hands forward, straightening your arms and moving hands to the center and downward, at least 10° above your shoulders. • Raise chest, pinch shoulder blades together, and maintain a comfortable arch in your lower back. Action: • Push up on the bar, lifting it off the rack. • Slowly push the bar toward your body, bending elbows outward and keeping forearms parallel. • Stop the movement when your upper arms are straight out to your sides keeping them at an approximately 90° angle from your torso. The bar should be directly over your sternum. • Slowly return to the Start position, keeping your wrists steady and your movements slow and controlled. 6 Start Finish Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Muscle Chart Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials Adductor Longus Iliotibial Tract Gracilis Sartorius Gastrocnemius Soleus Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femoris Semitendinosus Semimembranosus 7