Chest Press / Row

Muscle Groups: Motion Forward - Petoralis Major, Triceps, and Anterior Deltoid.
   Motion Back - Latissimus Dorsi, Rear Deltoid, Rhomboids, and Biceps.

Reminders:

• Keep back on pad at all times.
• Either handle is permitted
• For the motion forward, the top grip will put a little more emphasis on the triceps and the front delts, still working the pectorals. The outside grip works the same muscle groups but with a little less emphasis on the triceps and front delts.
• For the motion back, the top grip will put a little more emphasis on the biceps and a little less emphasis on the rear delts and rhomboids. The outside grip will put a little more emphasis on the rear delts and rhomboids, with just a little less work to the biceps.