General or Pectoralis Major, Sternal

WITH M1

Lever Bench (Lay-Down) Fly

Instructions

Preparation

Lay on the  machine bench with chest on pad. Grasp handles to both side shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are back.

Execution

Push levers handles together. Return until chest muscles are stretched. Repeat.

Muscles

Target: The primary muscle intended for exercise

• Pectoralis Major, Sterna (Chest, Lower Pecs)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

  

   

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

   

• Wrist Extensors (Forearm (outer or back), Hand Extensors)

  

   

WITH M2

Lever Bench Press

Instructions

Preparation

Lie supine on bench with upper chest under lever bar. Grasp lever bar with a wide oblique overhand grip.

Execution

Press bar until arms are extended. Lower lever to upper chest. Repeat.

Muscles

Target: The primary muscle intended for exercise

• Pectoralis Major, Sterna (Chest, Lower Pecs)

  

Synergists: A muscle that assists another muscle to accomplish a movement.

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

  

   

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Triceps Brachii (Arm (Rear), Triceps)

   

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

Lever Shoulder Raise

Instructions

Preparation

Lie supine on bench with shoulders aligned with lever grips. Grasp lever grips with a shoulder width overhand grip and extend elbow.

Execution

Raise shoulders toward lever grips as far as possible. Lower shoulders to bench and repeat.

Comments

Keep arms straight throughout execution.

Muscles

Target: The primary muscle intended for exercise

 

• Serratus Anterior, Inferior Digitations (Serratus Magnus, Boxer's Muscle)

  

 

Synergists: A muscle that assists another muscle to accomplish a movement.

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

  

 

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Triceps Brachii (Arm (Rear), Triceps)

   

  

Lever Incline Bench Press

Instructions

Preparation

Lie supine on incline bench setting with upper chest under lever bar. Grasp lever bar with a wide oblique overhand grip.

Execution

Press bar until arms are extended. Lower weight to upper chest. Repeat.

Muscles

Target: The primary muscle intended for exercise

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Triceps Brachii (Arm (Rear), Triceps)

   

  

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

WITH M3

Cable One Arm Chest Press

Instructions

Preparation

Bench down with upper-body in horizontal position and grasp stirrup to one side. Position elbows out to side, slightly lower than shoulder height. Position hand slightly narrower than elbow width in front of upper arm.

Execution

Push stirrups out straight in front of shoulder until arm is straight. Return stirrups to original position until a slight stretch if felt through shoulder or chest. Repeat

Muscles

Target: The primary muscle intended for exercise

• Pectoralis Major, Sterna (Chest, Lower Pecs)

  

Synergists: A muscle that assists another muscle to accomplish a movement.

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

  

   

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Triceps Brachii (Arm (Rear), Triceps)

   

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

One Arm Cable Incline Chest Press

Instructions

Preparation

Stand on the side of the bench and grasp stirrup to one side (attached to lower height pulleys). Position elbows out to sides, slightly lower than shoulder height. Position hands back, slightly higher than shoulder height and slightly narrower than elbow width.

Execution

Push stirrup away from body, slightly upward at 30º to 45º until arm is straight . Return stirrups to original position until slight stretch is felt in chest or shoulders. Repeat. Repeat the exercise for each arm.

Comments

Stirrup should follow slight arch pattern, in front/above of upper arm between elbow and chest in stretched position, traveling inward in front/above each shoulder at in contracted position.

Target: The primary muscle intended for exercise

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

• Triceps Brachii (Arm (Rear), Triceps)

   

  

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)