How To: Chest Press (Cybex)YouTube↗  IA↗(long shot)
Howto & Style  1.4M views 8.3K likes 228 dislikes   27 Sep 2009
ScottHermanFitness 2.8M subscribers United States YouTube↗


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What's going on everybody? I'm Scott from Scotthermanfitness.com
¿Qué está pasando con todos? Soy Scott de Scotthermanfitness.com
if you're looking for a great way to target your chest
Si buscas una gran manera de apuntar a tu pecho
We're here at the Cybex chest press
Estamos aquí en la prensa de pecho Cybex
Now this machine has a couple settings. It has a seat setting it has a setting for the bars as well
Ahora esta máquina tiene un par de configuraciones. Tiene una configuración de asiento que tiene una configuración para las barras también
What you first want to do is adjust your seat
Lo primero que quieres hacer es ajustar tu asiento.
Most people will put the seat on about two or three
La mayoría de las personas colocarán el asiento en aproximadamente dos o tres
It's a kind of a rule of thumb, but in order to figure out what your setting is
Es una especie de regla general, pero para averiguar cuál es su configuración
You want to sit down. I know mine is about three so I'm gonna put it on three to start
Quieres sentarte Sé que el mío es alrededor de tres, así que voy a ponerlo en tres para comenzar
Put the weight on a light weight so you can push the bar forward
Ponga el peso en un peso ligero para que pueda empujar la barra hacia adelante
and make sure, actually that's a little low for me
y asegúrate, en realidad eso es un poco bajo para mí
I'll put it on two you want to be right in line with your nipples
Lo pondré en dos, querrás estar en línea con tus pezones
so right above here
así que justo aquí arriba
And then what you want to do is
Y entonces lo que quieres hacer es
Adjust the top setting to make sure that you're coming at 90 degree
Ajusta la configuración superior para asegurarte de que vienes a 90 grados
angle pushing forward if these bars are too far back it puts too
ángulo de empuje hacia adelante si estas barras están demasiado atrás pone demasiado
Much stress on your shoulder, and it's not good when you try and do a chest press and I'll show you why
Mucho estrés en tu hombro, y no es bueno cuando intentas presionar un cofre y te mostraré por qué
We put this all the way back on one. I have to start my arms and like really
Pusimos todo esto de vuelta en uno. Tengo que empezar mis brazos y me gusta mucho.
forced to get myself in here
obligado a meterme aquí
Just to bring it to the starting position which is here
Solo para llevarlo a la posición inicial que está aquí.
You don't want to do that what you want to do is start close to the starting position
No quieres hacer eso. Lo que quieres hacer es comenzar cerca de la posición inicial.
So I'm going to put this on two and see how that looks
Así que voy a poner esto en dos y ver cómo se ve
That's pretty good
Eso es bastante bueno
So what you want to do is you want to choose a weight that you can do
Entonces, lo que quieres hacer es elegir un peso que puedas hacer
Sit in the chair
Siéntate en la silla
You're going to put your feet on a 90 degree angle
Vas a poner tus pies en un ángulo de 90 grados
You're going to make sure your head is on the pad to Maintain Neutral Spine
Vas a asegurarte de que tu cabeza esté en la almohadilla para mantener la columna vertebral neutra
A very important thing make sure your wrists stay straight the whole time you're doing the exercise
Una cosa muy importante es asegurarse de que sus muñecas permanezcan rectas todo el tiempo que esté haciendo el ejercicio.
Don't bend your wrists like this
No flexione sus muñecas así
keep them straight and as you perform the exercise you're going to breathe out as you push
manténgalos rectos y al realizar el ejercicio, va a exhalar mientras empuja
So breathe out
Así que espira
Breathe in as you come in you always breathe out when you exert a force now what you notice is even though
Inhala mientras entras, siempre exhala cuando ejerces una fuerza ahora lo que notas es a pesar de que
It's the chest press machine a lot of these machines will go straight out like
Es la máquina de prensar el pecho, muchas de estas máquinas se apagarán como
this this one's going on a slight upward angle
este este va en un ligero ángulo ascendente
So you want to make sure that your elbows are on a downward angle
Así que debes asegurarte de que tus codos estén en un ángulo hacia abajo
so they go with the machine you don't want to bring your elbows up like this and
así que van con la máquina que no quiere subir los codos de esta manera y
Try and push it straight forward if it's going up a little bit like that. So what you're gonna do is keep your wrist straight
Intenta empujarlo hacia adelante si está subiendo un poco así. Así que lo que vas a hacer es mantener tu muñeca recta
Keep your head in the Pad. Maintain a neutral spine tighten your core
Mantén tu cabeza en el Pad. Mantener una columna vertebral neutral apretar su núcleo
Come down to 90 degrees
Baja a 90 grados
Stop and then push forward breathe in and then breathe out
Deténgase y luego empuje hacia adelante, respire y luego espire
breathe in
aspirar
And that's how you use the chest press
Y así es como se usa la prensa de pecho.
So if you guys want to catch more information watch out for more videos
Así que si quieren obtener más información, vean más videos.
don't forget to subscribe more good stuff coming soon
No olvides suscribirte más cosas buenas próximamente.
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