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20
Chest Exercises
Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles Worked:
Pectoralis Major and Anterior Deltoid
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 60-90
o
angle between your
upper arms and torso during exercise.
• Keep your chest muscles tightened. Limit
and control your range of motion.
• Keep your knees bent, feet on floor, and
your head back against bench.
• To improve your pectoralis involvement,
keep your shoulder blades pinched
together throughout the upward and
downward movements.
Muscles Worked:
Pectoralis Major and Anterior Deltoid
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 60-90
o
angle between your
upper arms and torso during exercise.
• Keep your chest muscles tightened. Limit
and control your range of motion.
• Keep your knees bent, feet on floor, and
your head back against the bench.
• To improve your pectoralis involvement,
keep your shoulder blades pinched
together throughout the upward and
downward movements.
START FINISH
START FINISH
Start
• Grasp the Handgrips in both
hands.
• Open your arms into a wide posi-
tion while maintaining a bend in
your elbows.
• Press your forearms downward.
At full extension, your hands
should be level with your hips.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in lower
back.
Start
• Grasp the Handgrips in both
hands.
• Open your arms into a wide posi-
tion while maintaining a bend in
your elbows
• Press your forearms upward.
At full extension, your elbows
should be level with your ears.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in lower
back.
Action
• Press your arms forward and
upward, straightening your arms
and moving your hands together.
• Return to the Start position,
slowly returning your arms in
front of you just below chest
level.
Action
• Press your arms forward and
upward, straightening your arms
and moving your hands together.
• Return to the Start position,
slowly returning your arms in
front of you just below chest
level.
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