Nautilus S912 - Manual (Page 14)

14
Core Exercises
The following pages contain information on how to correctly perform core S912 exercises. Be sure to follow the instruction labels on
the machine for each exercise station’s equipment settings.
Core Exercise Muscles Worked
Chest Press: Shoulder horizontal adduction with
elbow extension
Pectoralis major, anterior deltoid, triceps
Incline Press: Horizontal shoulder adduction with
elbow extension
Pectoralis major, anterior deltoid, triceps
Shoulder Press: Shoulder abduction with elbow
extension
Pectoralis major, anterior deltoid, posterior deltoid, triceps
Triceps Extension: Elbow extension Triceps
Leg Curl: Knee flexion Hamstring group (biceps femoris, semimebranosus, semitneonosus),
gluteals)
Leg Extension Quadriceps
Leg Press: Hip extension with knee extension Quadriceps, gluteous maximus, hamstrings
Seated Calf Raise: Ankle plantar flexion Gastrocnemius, Soleus (lower leg muscles)
Pec Fly: Horizontal shoulder adduction Pectoralis major, anterior deltoid
Abdominal Crunch: Trunk flexion Upper/lower front abdominals (rectus abdominus)
Mid Row: Shoulder extension with elbow flexion Trapezius, deltoids, rhomboids, and biceps.
Arm Curl: Elbow flexion Biceps, brachialis, brachioradialis.
Seated Row: Shoulder extension with elbow
flexion
Latissimus dorsi, teres major, rear deltoid, trapezius, rhomboids, and
biceps.
Lat Pulldown: Shoulder adduction with elbow
flexion
Latissimus dorsi, teres major, rear deltoid, biceps.
EXERCISES