Instructions

1

Sit upright on the machine with your back firmly against the backrest. Position your feet flat on the footplate. Adjust the seat height so the handles are at mid-chest level, approximately at the height of your nipple line.

2

Grasp the handles with a neutral grip (palms facing inward). Your elbows should be bent at approximately 90 degrees, positioned slightly behind your torso. Ensure your shoulders are relaxed and not elevated.

3

Slowly and in a controlled manner, allow the handles to move backward by opening your chest. The movement is initiated by retracting your shoulder blades slightly. Maintain a slight bend in your elbows throughout the eccentric phase. Resist the weight as it pulls your arms back.

4

Drive the handles forward and together in a smooth, controlled motion by contracting your chest muscles. Bring the handles toward the midline of your body until they nearly touch, achieving a full contraction of the pectoralis major. Return to the starting position with control and repeat.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTLeverage machine

DIFFICULTYBeginner

Overview

The Hands bike is an incredibly effective Cardio movement designed to fully engage the Pectoralis Major. By utilizing Leverage machine, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Cardio development.

Benefits

Improves overall Cardio stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Utilizes Leverage machine to create sustained mechanical tension, forcing deep muscle adaptation.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Leverage machine.

Exercise Variations

Dumbbell Hands bike
Cable Hands bike
Banded Hands bike

Beginner Tips

If you are new to the Hands bike, focus on mastering the movement pattern with zero weight before adding Leverage machine.

Hands bike