Nautilus BE STRONG. NS 600X User Manual

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Nautilus NS600X
ChEST EXErCISES
SEATED ShOULDEr prESS 
— Shoulder Abduction (and elbow extension)
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.
Starting position:
• 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.
Motion:
• 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.
Key points:
• 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.
STArT
FINISh
pEC DEC 
- Shoulder horizontal Adduction (elbow stabilized in slight flexion)
STArT
FINISh
Muscles Worked: This exercise emphasizes the
chest muscles (pectoralis major), also involving the
front shoulder muscles (anterior deltoid).
Starting position:
• 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.
Motion:
• 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.
Key points:
• 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.
ShOULDEr EXErCISES