GPK UPPERTONE - Manual (Page 18)

18
Narrow Grip Chest
Narrow Grip Chest Press
Chest Press (narrow)
1. Adjust the resistance on the left and right sides to the desired level.
2. Position the wheelchair, facing out, and behind the row station so that when your hands are in the tri-pin
system your upper arms are at your side and the lower arm is bent at the elbow. This will give you the
maximum range of motion. Make sure you are sitting up straight and are not leaning or hunching.
3. Adjust the height of the row station so that when your hands are in the tri-pin system your arms are parallel
to the ground. The hands should be just below shoulder level.
4. Then adjust the row station width so that when fully extended the arms are perpendicular to the chest.
5. To do the chest press, push the rowing station out by straightening your arms in a motion parallel to your
legs. Then return your arms to the starting position.
6. You should push smoothly only moving your arms, not your shoulders or body. Throughout the exercise
you should be sitting up straight without leaning or slouching.
7. It is also important that you maintain control throughout the entire range of motion. The return motion too
should be under your control.
8. Use the same motion for the desired number of repetitions.
9. You should usually do this exercise both arms at a time. However, if you have balance problems and find
that it helps to do so, you can do this exercise one arm at a time with low resistance.
10. Advance users may want to do this exercise one arm at a time with high resistance.
11. You may also want to start with a low resistance and a smaller range of motion, increasing both gradually
as you become stronger and more flexible.
12. You may also want to start with a low resistance and a smaller range of motion, increasing both gradually
as you become stronger and more flexible.
13. If you use a manual chair and find that you tend to tip over backwards when you do the chest press, you
will need to use the optional back rest to prevent you from tipping over.
14. Finally, in this exercise if you would like to increase the emphasis on the chest and back muscles raise the
elbow to slightly below shoulder level.