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poster_chest by stariya

VIEWS: 3 PAGES: 3

									                                                BodyRail
                                                       Chest
 Even though the pictures may show the rail at a steep angle, all exercises should be performed initially at a low level of
 angle until you establish the level of resistance at which you are comfortable. BodyRail provides countless variations on
 exercises. Wide cable rod, standard cable rod, high angle, low angle, rail end on floor, rail end elevated, etc…. Rather
than show all variations on all exercises please note that most exercises can be done in a variety of combinations and this
                                 poster simply demonstrates one variation of each exercise.

                                                                    Chest Press - Wide
                                                                    Place the rail at a comfortable angle. Set the wide cable rod
                                                                    6 holes above the rail, centering it with the spring clips.
                                                                    Back to the risers, hold on to the cables and sit down toward
                                                                    the riser end of the seat. Lift your legs on to the seat. With
                                                                    the cables under your arms, place your hands at chest height
                                                                    palms down. Extend your arms forward while flexing the
                                                                    muscles in your chest and then return. Make sure to keep
                                                                    your back straight by tucking in your belly button at the
                                                                    beginning of the exercise.



                                                                    Fly - Wide
                                                                    Place the rail at a comfortable angle. Set the wide cable rod
                                                                    6 holes above the rail, centering it with the spring clips.
                                                                    Back to the risers, hold on to the cables and sit down toward
                                                                    the riser end of the seat. Lift your legs on to the seat. With
                                                                    arms extended away from your body, place your hands at
                                                                    chest height palms forward. Bring your arms forward as if
                                                                    hugging a tree while flexing the muscles in your chest and
                                                                    then return. Make sure to keep your back straight by tucking
                                                                    in your belly button at the beginning of the exercise.




                                                                    Chest Press – Bar Through Cable
                                                                    Place the rail at a comfortable angle. Set cable rod 6 holes
                                                                    above the rail. With back to risers, sit down on riser end of
                                                                    seat and with your feet on the floor, push the seat up the
                                                                    rail. Hold the cable handles in front of you, slide the grip
                                                                    pad away from the center of the handle and place the
                                                                    padded exercise bar though the handles keeping the cables
                                                                    shoulder width apart. Hold on to the bar at shoulder width.
                                                                    Lift your legs on to the seat. Extend your arms forward while
                                                                    flexing the muscles in your chest and then return. Make sure
                                                                    to keep your back straight by tucking in your belly button at
                                                                    the beginning of the exercise.
                                                                    Incline Press – Bar Thru Cable
                                                                    Place the rail at a comfortable angle. The picture shows the
                                                                    use of the reversible foot platform but this can be done
                                                                    without it as well. Set cable rod 1 hole above the rail. With
                                                                    back to risers, sit down on riser end of seat and with your
                                                                    feet on the floor, push the seat up the rail. Hold the cable
                                                                    handles in front of you, slide the grip pad away from the
                                                                    center of the handle and place the padded exercise bar
                                                                    though the handles keeping the cables shoulder width apart.
                                                                    Hold on to the bar at shoulder width. Lift your legs on to the
                                                                    seat. Extend your arms upward while flexing the muscles in
                                                                    your chest and then return. Make sure to keep your back
                                                                    straight by tucking in your belly button at the beginning of
                                                                    the exercise.
                                                                    Decline Chest Press - Supine
                                                                    Place the rail at a comfortable angle. Place the cables about
                                                                    1 hole below the rail. Facing away from the risers, straddle
                                                                    the seat, sit down and then lay down. Holding the cable
                                                                    handles palms down, shoulder width above your chest,
                                                                    extend your arms upward above your chest slowly and return.
                                                BodyRail
                                                       Chest
 Even though the pictures may show the rail at a steep angle, all exercises should be performed initially at a low level of
 angle until you establish the level of resistance at which you are comfortable. BodyRail provides countless variations on
 exercises. Wide cable rod, standard cable rod, high angle, low angle, rail end on floor, rail end elevated, etc…. Rather
than show all variations on all exercises please note that most exercises can be done in a variety of combinations and this
                                 poster simply demonstrates one variation of each exercise.

                                                                    Decline Press Bar Thru Cable
                                                                    Place the rail at a comfortable angle. The picture shows the
                                                                    use of the reversible foot platform but this can be done
                                                                    without it as well. Set cable rod 10 holes above the rail.
                                                                    With back to risers, sit down on riser end of seat and with
                                                                    your feet on the floor, push the seat up the rail. Hold the
                                                                    cable handles in front of you, slide the grip pad away from
                                                                    the center of the handle and place the padded exercise bar
                                                                    though the handles keeping the cables shoulder width apart.
                                                                    Hold on to the bar at shoulder width. Lift your legs on to the
                                                                    seat. Extend your arms downward while flexing the muscles
                                                                    in your chest and then return. Make sure to keep your back
                                                                    straight by tucking in your belly button at the beginning of
                                                                    the exercise.
                                                                    Pull over – Wide Rod
                                                                    Place the rail at a comfortable angle. Set the wide cable rod
                                                                    6 holes above the rail, centering it with the spring clips.
                                                                    Facing away from the risers, straddle the seat, sit down and
                                                                    then lay down. Holding the cable handles palms forward,
                                                                    keep your arms straight and press them toward your thighs in
                                                                    a sweeping motion slowly and return.




                                                                    Pull Over – Bar Through Cable
                                                                    Place the rail at a comfortable angle. The picture shows the
                                                                    use of the reversible foot platform but this can be done
                                                                    without it as well. Set cable rod 10 holes above the rail.
                                                                    Take the cable handles and slide the grip pad away from the
                                                                    center of the handle and place the padded exercise bar
                                                                    though the handles keeping the cables shoulder width apart.
                                                                    Facing away from the risers, straddle the seat, sit down and
                                                                    then lay down. Lift your legs on to the seat. Hold on to the
                                                                    bar at shoulder width. Holding the bar palms forward, keep
                                                                    your arms straight and press them toward your thighs in a
                                                                    sweeping motion slowly and return.

                                                                    Iron Cross
                                                                    Place the rail at a comfortable angle. Set the wide cable rod
                                                                    1 hole above the rail, centering it with the spring clips.
                                                                    Facing away from the risers, straddle the seat, sit down and
                                                                    then lay down. With your arms extended away from your
                                                                    body, hold the cable handles palms forward, keep your arms
                                                                    straight and press them toward your hips in a sweeping
                                                                    motion slowly and return.




                                                                    Bar Dip
                                                                    Place the rail at a low angle. Remove one of the pads from
                                                                    the exercise bar, slide it through the center hole of the rail
                                                                    (under the seat) and place the pad back on the bar. Leaving
                                                                    the seat at the bottom of the rail, lay down on the seat so
                                                                    the exercise bar is just below your waist. Grab the exercise
                                                                    bar slightly more than shoulder width apart with palms up.
                                                                    Push down to extend your arms slowly and return.
                                                BodyRail
                                                       Chest
 Even though the pictures may show the rail at a steep angle, all exercises should be performed initially at a low level of
 angle until you establish the level of resistance at which you are comfortable. BodyRail provides countless variations on
 exercises. Wide cable rod, standard cable rod, high angle, low angle, rail end on floor, rail end elevated, etc…. Rather
than show all variations on all exercises please note that most exercises can be done in a variety of combinations and this
                                 poster simply demonstrates one variation of each exercise.

                                                                    Cable Dip - Supine
                                                                    Place the rail at a comfortable angle. Place the cables about
                                                                    1 hole below the rail. Facing away from the risers, straddle
                                                                    the seat, sit down and then lay down. Holding the cable
                                                                    handles palms down, shoulder width above your chest,
                                                                    extend your arms toward your thighs slowly and return.




                                                                    Single Arm – Cable Fly
                                                                    Place the foot platform under the rail. Set the rail on the
                                                                    risers one level above the height of the foot platform. Place
                                                                    the cables anywhere from 4 to 6 levels above the rail.
                                                                    Whatever is most comfortable. Sit on the seat sideways
                                                                    toward the riser side of the seat. Grab one cable handle with
                                                                    the arm closest to the rail. With arm extended, pull your
                                                                    arm across your body in a sweeping motion and return.

								
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