BodyCraft Exercise Guide - Helisports

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CHEST Bench Press Adjust the seat back to the upright position. Adjust the seat so that the bench press handles are even with your chest. The bench press handles should be adjusted for a comfortable stretch, about even with the front of your chest. Too far back can cause excessive strain on your shoulders! Grab the handles with an overhand grip and press away from your chest. Do not lock out your elbows. Return slowly. Variations: Use an underhand grip or a neutral grip. Changing the grip does emphasize different areas of the muscle group. Primary muscles worked: Pectorals Major and Minor (chest), Anterior Deltoids (shoulder), Triceps (back of the arm). 4
CHEST Cable Bench Press Adjust the seat back to the upright position and the Functional Training Arms to chest height. Sit upright, grab the cable handles with an overhand grip, and press away from your chest. Return slowly. Variations: Use an underhand grip, neutral grip, or even twist your wrists (like a karate punch). You can also vary the width of the Functional Training Arms. Changing the grip and width does emphasize different areas of the muscle group. As with all cable oriented exercises, this exercise can be performed one arm at a time. Primary muscles worked: Pectorals Major and Minor (chest), Anterior Deltoids (shoulder), Triceps (back of the arm). 5
Page 1 and 2: Exercise Guide
Page 3 and 4: INTRODUCTION CONGRATULATIONS! With
Page 5: Chest 3
Page 9 and 10: CHEST Incline Bench Press Adjust th
Page 11 and 12: CHEST Converging Incline Press This
Page 13 and 14: CHEST Cable Decline Bench Press Adj
Page 15 and 16: CHEST Self Stabilizing Chest Press
Page 17 and 18: CHEST Cable Incline Fly Adjust the
Page 19 and 20: Shoulders 17
Page 21 and 22: SHOULDERS Cable Shoulder Press Adju
Page 23 and 24: SHOULDERS Cable Lateral Raise Adjus
Page 25 and 26: SHOULDERS Standing Cable Lateral Ra
Page 27 and 28: SHOULDERS Upright Row It is importa
Page 29 and 30: SHOULDERS External Rotator Stand be
Page 31 and 32: Back 29
Page 33 and 34: BACK Low Cable Row Attach the strai
Page 35 and 36: BACK One Arm Row Adjust one Functio
Page 37 and 38: BACK Seated Cable Mid Row Attach th
Page 39 and 40: Arms 37
Page 41 and 42: ARMS Standing Bar Curl It is import
Page 43 and 44: ARMS Arm Curl From Mid Pulley Sit f
Page 45 and 46: ARMS Triceps Extension Attach the s
Page 47 and 48: ARMS Triceps Kickback Attach a sing
Page 49 and 50: CORE Ab Crunch Adjust the seat to t
Page 51 and 52: CORE Oblique Twist Adjust one Funct
Page 53 and 54: Legs 51
Page 55 and 56: LEGS Standing Leg Curl Stand facing
Page 57 and 58:
LEGS Leg Press This exercise can on
Page 59 and 60:
LEGS Hip Adduction Stand next to th
Page 61 and 62:
LEGS Glute Kick Stand facing the ma
Page 63 and 64:
Sports Specific / Functional Golf S
Page 65:
Sports Specific / Functional Baseba
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BodyCraft Exercise Guide - Helisports

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