FAST-ATTACH FITNESS

EXERCISE INSTRUCTIONS

CHEST PRESS

Primary Muscle Targeted:

Pectoralis Major

Learning Difficulty Level: Beginner

Setup Difficulty Level: Beginner

Performance Difficulty Level: Beginner

DEMONSTRATION VIDEO

EQUIPMENT & ATTACHMENTS

Equipment Needed To Perform This Exercise

• Adjustable-height single or adjacent dual cable machine

• Adjustable bench

• Fast-Attach All In 1 Fitness Strap

Equipment Shown Here

Body Masters Adjustable-Height Single Cable Machine

Prime Fitness Adjustable Bench

Fast-Attach All In 1 Fitness Strap

• Click the links above to purchase

Choose One Attachment Option To Perform This Exercise

**Any attachment with a (*) sign is recommended as the best option**

• Long bar*

• Horizontal handles

• Specialty handles

Attachments Shown Here

Amazon Double-Anchor Long Bar

• Click the link above to purchase.

SETUP

Equipment Setup

**• 90* bench**

Equipment Distance From The Cable Pulley

• Approximately 1.5 feet

Attachment Setup

• Connect the All In 1 Fitness Strap to an adjustable-height single or adjacent dual cable machine.

• If you are using a single cable machine, connect the center anchor ring to the cable pulley.

• If you are using an adjacent dual cable machine, connect the side anchor rings to the adjacent dual cable pulleys.

• Attach the long bar to the All In 1 Fitness Strap.

• Position the long bar on the bench pad or on the ground against the side of the bench.

All In 1 Fitness Strap Attachment Setting Shown Here

• Loop 8

Angle Of Resistance

• Horizontal

EXERCISE INSTRUCTIONS

Getting Into Starting Position

Option 1 (Standing):

• From a standing position with your back against the bench pad, grab the long bar and position it at the bottom portion of your lower chest or just below your lower chest in a position that is comfortable for you.

• Hold the long bar in place as you slide down to a seated position on the seat pad. Your upper torso should end up wedged between the bench pad and the long bar.

• Do not position the long bar on your middle or upper chest, as this puts your shoulders in a bad position.

• If you use handles, pick them up and walk them to the bench.

• Grab the handles so that each side of the strap is positioned to the outside of your arms.

Option 2 (Seated):

• From a seated position, grab the long bar and position it at the bottom portion of your lower chest or just below your lower chest in a position that is comfortable for you.

• Your upper torso should end up wedged between the bench pad and the long bar.

• Do not position the long bar on your middle or upper chest, as this puts your shoulders in a bad position.

• If you use handles, reach behind you and pick them up one arm at a time.

• Grab the handles so that each side of the strap is positioned to the outside of your arms.

Starting Position

• Seated

• Face away from the cable pulley

• Neutral spine

• Torso vertical

• Legs bent about 90*

• Feet flat on the ground

• Scapula fully depressed and fully retracted

• Shoulders down

• Arms bent about 90*

**• Arms face forward at about a 45-60* angle forming a "V" position relative to your torso**

• Elbows behind you

• Hold the long bar with an overhand grip

Performing The Concentric Portion Of The Movement

Option 1 (Long Bar):

• Use a lightweight long bar attachment that is approximately 5 pounds. Using a heavy bar will fatigue your arms because you will have to hold the weight of the bar up with your arms in a horizontal position.

• Initiate the movement by protracting your scapula to begin to straighten out your arms. Do not initiate the movement by hinging at your elbows.

• Use a slow-to-moderate, controlled tempo that works best for you.

• Your primary focus and concentration should be on using your mind-muscle connection to visualize your chest muscles contracting. You may count the number of seconds to control your rep speed as long as this doesn't interfere with your concentration on your technique.

• Focus on contracting your chest concentrically by fully protracting your scapula and fully straightening your arms forward to drive the long bar away from you at a horizontal cable angle.

• Keep your hips relaxed throughout the entire movement. You can press your heels into the ground once you reach muscular failure if you need additional assistance, but keep in mind that this may shift the bench back towards the cable machine.

Option 2 (Handles):

• It is recommended to set the bench as far away from the cable pulley as possible because the strap travels in a "V" shape. Performing the exercise at a further distance from the cable pulley allows you to press with your arms either straight ahead or at a slight angle outward. The closer you are to the cable pulley, the more you will have to press with your arms at an outward angle.

• Use handle attachments that have a large enough opening to give the top of your wrists enough space to move freely.

• Using standard steel handle attachments with a small opening may be uncomfortable for some people as it may apply pressure to the top of the wrist.

• Use your preference of an overhand, neutral, or underhand grip.

• Follow the technique instructions listed in option 1 above.

Finish Position

• Scapula fully protracted

**• Arms straight out in front of you at an angle that is comfortable for you between 45-60* relative to your torso**

• Arms at lower chest level or slightly below

Performing The Eccentric Portion Of The Movement

• Initiate the eccentric by retracting your scapula so that your arms travel back in a natural motion.

• Do not initate the eccentric by bending your elbows.

• Maintain constant control of your scapula throughout the entire eccentric movement as you feel the tension in your chest muscles. Do not relax and let the resistance do the work during the eccentric portion of the movement, as this reduces the work on your chest muscles and decreases the effectiveness of the exercise.

Getting Out Of Position And Returning The Attachment

• Lift the long bar up and to the side.

• You may need to move your head back slightly to avoid contacting the long bar.

• Rest the long bar either on the bench pad or on the ground and against the side of the bench.

• If you use handles, place them on the ground.

Safety And Injury Prevention

• Do not position the long bar on your middle or upper chest, as this puts your shoulders in a bad position.

• Do not lock your elbows out at the end of the movement. Locking your elbows out can cause joint strain or injury.

• Do not use too much resistance, as this can result in a pulled muscle or even a torn muscle, especially for exercises like this where you start in a stretched position.

• Maintain good form, and do not use an excessive amount of resistance that may cause you to neglect proper posture and lose control.

• To avoid muscle tightening and cramping, do not squeeze your muscles too tightly in the fully contracted position.

• Stop immediately if you feel any significant pain beyond normal muscle burn, fatigue, and soreness, such as a sharp pain, joint pain, and pain that increases with movement and/or limits movement.

Exercise Setup Limitations

• This exercise will work for those who use light to moderate resistance, and will work for the majority of people.

• For those who use heavy resistance, your bench may shift backward slightly in the direction of the cable machine.

• For those who use very heavy resistance, this exercise will not work unless the base of your bench is supported to prevent it from sliding backward in the direction of the cable machine.

Common Mistakes

• Do not position the long bar on your middle or upper chest, as this puts your shoulders in a bad position. The higher you position your arms, the worse it is for your shoulders.

• Do not initiate the movement by hinging at your elbows. Initiate the movement by protracting your scapula to begin to straighten out your arms.

**• Do not flare your elbows out or tuck them in too tightly. Keep your elbows at an angle that is comfortable for you between 45-60* relative to your torso.**

• Do not just straighten out your arms at the end of the movement. Remember to fully protract your scapula at the end of the movement, in addition to straightening out your arms.

• Do not lock your elbows out at the end of the movement. Keep your arms straight with a very slight bend in your elbows.

• Do not initiate the eccentric by bending your elbows. Initiate the eccentric by retracting your scapula so that your arms travel back in a natural motion.

• Do not use momentum in an attempt to move the resistance, as this will reduce the work on the target muscle and shift the work to your joints and other body parts and may result in injury. Control the resistance at a steady pace that is comfortable for you.

Tips

• Use a lightweight long bar attachment that is approximately 5 pounds. Using a heavy bar will fatigue your arms because you will have to hold the weight of the bar up with your arms in a horizontal position.

• If you use handle attachments, you want your attachments to have a large enough opening to give the top of your wrists enough room to move, otherwise the handles may apply pressure to the top side of your hands.

• Use your mind-muscle connection to visualize your scapula protracting and retracting to feel the tension in your chest muscles rather than just moving your arms back and forth.

Set Extenders And Exercise Progressions

• Once you reach the point of muscular failure, you can extend the set further to increase the intensity by pausing and resting long enough to perform at least 1 more rep.

Progress by:

• adding more resistance while maintaining good form.

• performing push-up exercise variations.

Benefits Of This Exercise

• This exercise is a safer and more comfortable alternative to a free weight bench press.

• You can transition quickly between this exercise, lower chest press, and upper chest press with very little setup time to target the entire chest.

• Simulates commercial chest press machines.