Nautilus BE STRONG. NS 600X User Manual

1

Muscles worked: This exercise emphasizes the

chest muscles (pectoralis major). It also involves

the front shoulder muscles (anterior deltoid, a

portion of the middle deltoid) and the triceps,

which are located on the back of the upper arm.

• In the seated position, reach to the side of

   your body and grasp the handles at chest

   level. 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.

• Raise your chest and slightly “pinch” your

   shoulder blades together. Maintain a very

   slight, comfortable, arch in your lower back.

• Slowly move your elbows outward,

   simultaneously bending your arms so that

   your forearms remain parallel to each other 

   and the hands remain over the elbows

   throughout the movement.

• Stop when your upper arms are

   approximately straight out to your side

   (elbows should be about level with your

   shoulders).

• Slowly return to the starting position with

   arms straight to the front at shoulder width

   and in line with your chest. Keep your chest

   muscles tightened during the entire motion.

• Limit and control the range of motion so that

   your elbows only travel slightly below the

   shoulders if at all.

Muscles worked: This exercise emphasizes the

chest muscles (pectoralis major), especially the

upper portion. It also involves the front

shoulder muscles (anterior deltoid, a portion

of the middle deltoid) and the triceps, which

are located on the back of the upper arm.

• In the seated position, grasp the upper

   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 down.

• Adjust the seat back tilt forward to the third

   or fourth incline position depending on your

   comfort level.

• Hands are positioned just outside of your

   upper chest, with palms facing down and

   wrists straight.

• Slowly move your elbows outward,

   simultaneously bending your arms so    

   that your forearms remain parallel to 

   each other and the hands remain over the elbows

   throughout the movement.

• Stop when your upper arms are

   approximately straight out to the sides (your

   elbows will be level with your shoulders or

   very slightly below).

• Limit and control the range of motion so

   that your elbows travel only slightly behind

   your shoulders — if at all.

• For normal pressing/pushing patterns of

   movement you may choose to allow the

   shoulder blades to “float” forward and

   backward naturally with the arm movement,

   or for increased pec involvement you may

   keep the shoulder blades “pinched” together

   throughout both the upward and downward

   movements.