Chest 

Biangular Chest Press

The biangular chest press machine
  1. Set Up
    1. Select training weight.
    2. Release lever at upper back of unit and set arms in #1 position.
    3. Release lever under seat and lower to #1 position.
  2. Enter Unit
    1. Raise seat by pulling up with both hands until wide grip handles are at mid-chest.
    2. Choose desired grip.
    3. Pull back until handles are at desired starting point.
  3. Begin to Exercise
    • Keeping back firmly against back pad, push arms forward in a controlled motion.

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Biangular Incline Press

The biangular incline press machine
  1. Set Up
    1. Select training weight.
    2. Pull popper pin in on tube behind back rest and adjust back rest to provide the desired range of motion.
    3. Release lever under seat and lower to #1 position.
  2. Enter Unit
    • Raise seat with both hands until straight handles align with upper chest.
  3. Begin to Exercise
    • Choose handle grip and while laying with head back, press up in a controlled motion.

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Pec Deck

The pec deck machine
  1. Set Up
    1. Select training weight.
    2. Release lever under seat and lower to #1 position.
  2. Enter Unit
    1. Reach overhead and pull the popper pin on each cam and set arm position to desired range of motion.
    2. Raise seat with both hands so your arms are parallel to the floor when you grip the handles above the arm pads.
  3. Begin to Exercise
    • Keeping feet flat on the floor and your back tight against the back pad, bring your arms together in a smooth, controlled motion.

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Pec

The pec/rear delt machine
  1. Set Up
    1. Select training weight.
    2. Release lever under seat and lower to #1 position.
    3. Set starting position of handles by pulling popper pin at top of exercise arms.
    4. For average movement set at #3.
  2. Enter Unit
    1. Raise seat with both hands to desired position.
    2. Sit down with your back against the back pad and choose your hand grip.
  3. Begin to Exercise
    • Keeping feet flat on the floor and your back tight against the back pad, bring your arms together in a smooth, controlled motion.

Rear Delt

  1. Set Up
    1. Select training weight.
    2. Release lever under seat and lower to #1 position.
    3. Set position of exercise arms in "D" by pulling popper pin at top of arms.
  2. Enter Unit
    1. With chest against pad, pull up on seat with both hands to set at desired height.
    2. Choose hand grip.
  3. Begin to Exercise
    • In a controlled motion pull arms out and back while keeping chest against pad.

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© 2012 Joliet Junior College

Joliet Junior College
1215 Houbolt Road, Joliet, IL 60431-8938
Phone: (815) 729-9020