Owner`s manual

27
Chest Exercises
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START FINISH
START
• Grasp Hand Grips in both hands.
• Extend arms out, slightly below
shoulder level with elbows
slightly bent, palms facing down.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
• Slowly move your arms forward
and inward, bringing the handles
together in front of you.
• Slowly return to Start position,
keeping tension on the chest
throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid. Also
core and hip stabilizer muscles (when
using Ball).
Position:
Seated—facing outward.
Accessory:
Long Hand Grips; Bench/Ball
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent and feet on floor.
• Keep chest lifted, abs tight, and a slight
arch in the lower back.
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp Hand Grips in both hands.
• Cables travel over arms, forearms
aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° lower than
when in the standard Bench Press
Start position.
• Raise chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
• Slowly straighten your elbows,
keeping upper arms at a 90°
angle from your torso. Forearms
should be 5- 6” lower than when
in the standard Bench Press
position.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements slow
and controlled.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
core and hip stabilizer muscles (when
using Ball).
Position:
Seated—facing outward.
Accessory:
Long Hand Grips; Bench/Ball
Adjustable Arm Position:
3 or 4
Success Tips
• Maintain a 90° angle between your
upper arms and torso at the start of the
motion, and slightly less than 90° at the
finish.
• Keep knees bent and feet on floor.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.