Manual Nautilus NT 1430 (page 5 of 5) (English)

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Muscle ChartNautilus

Olympic Bench Exercises

Finish

Start

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

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Maximus

Adductor

Magnus

Biceps

Femoris

Semitendinosus

Semimembranosus

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

6 7

Finish

Start

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.

Decline 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.

Incline Chest Press Shoulder Horizontal Adduction and Elbow Extension

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Nautilus NT 1430 Manual

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