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P E C T O R A L M U S C L E S
S I T TI NG D E VELOPMENT (1)
POSITION : Adjust the grip height so as to reach the height of the upper
part of your chest. Then, sitting on the seat, place your back flat against
the back rest. Grab the horizontal or vertical grips.
ExERCISE : Inhale, push the lever forwards while breathing out, bring the
lever back while breathing in, without letting the load rest.
MUSCLES WORKED ON : pecs, triceps, front of shoulders.
B UT T E RFLY (2)
POSITION : Then sitting on the seat, place your back flat against the back
rest. Place your forearms against the padded sleeves. Your right arm
must be at a right angle with respect to your chest.
ExERCISE : Inhale, and whilst exhaling push the sleeves using the inside
of your forearms. Use your elbows not your hands, to exert pressure.
MUSCLES WORKED ON : pecs, front of shoulders.
P U LL OVE R (3)
POSITION : Sit upright on the seat with your back firmly against the
back rest. With the arms slightly bent and the palm of the hand facing
down, grab the lattisimus bar keeping hands apart at a distance equal
to the width of the shoulders.
ExERCISE : Inhale and swell your rib cage. Whilst breathing out lower
your arms towards your thighs up to the height of your shoul-
ders. Breathe in swelling your rib cage and bring arms back up.
MUSCLES WORKED ON : pecs, triceps, lattissimus.
B A C K M U S C L E S
NE C K STR E TCHING (4)
POSITION : Sitting, facing the bench, with the back straight, grab the
lattissimus bar with a wide grip.
ExERCISE : Pull the bar up to the back of your neck while breathing in.
Return slowly to the initial position while exhaling, without letting the load
rest. Do not bring the bar down lower than neck level.
MUSCLES WORDED ON : pecs, triceps, lattissimus.
C H ES T STRE TCHING (5)
POSITION : Same exercise as the preceding one, but this time bring the bar
to the base of the neck. You can place your hands with a wide or tight
grip, the palm downwards or upwards.
ExERCISE : Keep your back flat during the exercise. Your back must not
move from front to back during the exercise. Do not lean backwards.
MUSCLES WORKED ON : lattissimus, back of shoulders, participation of the
biceps. This position allows work on the thickness of your back muscles.
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LOW PU LLE Y ST RE TC H ING ( 6)
POSITION : In a sitting position facing the apparatus, block your feet on the
support in front of the apparatus.
ExERCISE : Grab the short bar, with the palm of your hands facing the
ground. While breathing in and filling up your rib cage, bring the bar to
your navel at the same time pulling your elbows backwards. Return to the
initial position while exhaling and without letting the load rest. Keep your
back flat throughout the exercise. Do not lean backwards. Your chest must
form a right angle with your thighs during the entire movement.
MUSCLES WORKED ON : lower back, back thickness, participation of the
biceps.
T R A P E Z I U S
( 7)
POSITION : Standing, facing the HG050E, with the feet resting on the metal
plate, grab the short pulling bar fastened to the lower pulley, with the palm of
your hands downwards.
ExERCISE : Bring the bar to the base of your neck while inhaling. Your elbows
must be above your hands during the entire exercise.
MUSCLES WORKED ON : trapezius muscles, deltoids, participation of the biceps.
S H O U L D E R S
( 8)
POSITION : On your knees, sideways with respect to the HG050E, grab the
pulling grips on the lower pulley. The back must be perfectly straight during the
exercise.
ExERCISE : While inhaling, bring your arm, slightly bent, up to shoulder height.
Bring the load back to your waist without letting it rest, to your waist. Work in
series, one shoulder, then the other.
MUSCLES WORKED ON : deltoids.
T R I C E P S
( 9)
POSITION : Standing, facing the HG050E. Bend the knees slightly or place one
foot slightly in front of the other to protect the lumbar muscles during the exer-
cise. Grab the short bar fastened to the high pulley with your hands. The palm
of your hands pointed downwards or upwards. Your elbows remain firmly
against your chest during the entire movement.
ExERCISE : Bring the bar downwards while exhaling. Bring the bar to the chest
while exhaling. Only the forearms must move. The elbows and the torso must
not take part in the movement.
MUSCLES WORKED ON : triceps (arm extensors).
15
H
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