Nautilus NS 200X User Manual download pdf (Page 13)

Nautilus NS200X

PEC DEC - Shoulder Horizontal Adduction (elbow stabilized in slight flexion)

CHEST EXERCISES

START

FINISH

Muscles Worked: This exercise emphasizes the

chest muscles (pectoralis major), also involving the

front shoulder muscles (anterior deltoid).

Starting Position:

• Adjust the seat so the handgrips are at your chest

level

• In the seated position, reach to the side of your

body, grasp the handles, and bend your elbows

until your hands are near your chest. Rotate your

upper arms away from your torso so that your

elbows are pointing outward to each side and

your palms are facing forward.

• Lay your head back against the bench and

straighten your arms to the front.

• Be sure that your arms are moving level with

your chest, palms facing forward and wrists

straight.

• Raise your chest and slightly “pinch” your

shoulders together. Maintain a very slight,

comfortable, arch in your lower back.

Motion:

• Slowly move your arms outward, maintaining the

elbow in slightly bent position throughout the

movement.

• Stop when your upper arms are approximately

straight out to your sides (your elbows will be

level with your shoulders) and knuckles are close

together.

• Slowly return to the starting position keeping

your chest muscles tightened during the entire

motion.

Key Points:

• Maintain a 60-90 degree angle between the upper

arms and the torso throughout the exercise.

• Limit and control the range of motion so that

your elbows travel only slightly behind your

shoulders if at all.

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Nautilus NS 200X User Manual Page 13