Nautilus BE STRONG. NS 600X User Manual

1

Nautilus NS600X

Muscles worked: The entire chest muscle (pectoralis

major) is emphasized. 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 arms.

• With the seat adjusted up, reach straight beside

  your body, grasp the handles with an overhand

  grip, 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 forward.

• From this position, lower your arms

  10-15 degrees below the regular bench

  press position.

• 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 the sides (your elbows will be

  level with your shoulders or very slightly

  below).

• Then, slowly press forward, moving the hands

  forward until you arms are straight, and return

  to the starting position with arms straight to

  the front at shoulder width. Keep your chest

  muscles tightened during the entire motion.

• The upper arms will be 60-90 degrees from the

  sides of your torso at the bottom of the

  movement and slightly more than 90 degrees

  from the front of your torso at the top.

• 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.

Muscles Worked: This exercise emphasizes the

chest muscles (pectoralis major), also involving the

front shoulder muscles (anterior deltoid).

• Adjust the seat so the handgrips are at your chest

   level

• In the seated position, reach to the side of your

   body, grasp the 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 forward.

• Lay your head back against the bench and

   straighten your arms to the front.

• Be sure that your arms are moving level with

   your chest, palms facing forward and wrists

   straight.

• Raise your chest and slightly “pinch” your

   shoulders together. Maintain a very slight,

   comfortable, arch in your lower back.

• Slowly move your arms outward, maintaining the

   elbow in slightly bent position throughout the

   movement.

• Stop when your upper arms are approximately

   straight out to your sides (your elbows will be

   level with your shoulders) and knuckles are close

   together.

• Slowly return to the starting position keeping

   your chest muscles tightened during the entire

   motion.

• Maintain a 60-90 degree angle between the upper

   arms and the torso throughout the exercise.

• Limit and control the range of motion so that

   your elbows travel only slightly behind your

   shoulders if at all.