Owner`s manual

28
Chest Exercises
Standing Chest Fly – Shoulder Horizontal Adduction (elbow stabilization)
START FINISH
START
• Grasp the Hand Grips so the
cables lie close to the front of
your forearms with your palms
facing down.
• Stand with one foot forward and
one foot back for added stability.
• Stabilize the elbows so they are
slightly bent and slightly behind
or equal to the shoulders.
• Slowly move the arms forward
and inward, bringing the handles
together in front of you.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4, 5 or 6
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Maintain a 90º angle between upper arms
and torso throughout the motion.
• Keep chest muscles tight, limit and control
your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulder blades pinched, chest lifted
and a slight curve in the lower back.
Standing Single Arm Chest Fly – Shoulder Horizontal Adduction (elbow stabilization)
START FINISH
START
• Grasp the Hand Grip so the cable
lies close to the front of your
forearm with your palm facing
down.
• Stand with one foot forward and
one foot back for added stability.
• Stabilize the elbow so it is
slightly bent and slightly behind
or equal to the shoulder.
• Slowly move the arm forward
and inward, bringing the handle
in front of you.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also ankles,
knees, hips and core in stabilization.
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Maintain a 90º angle between upper arm and
torso throughout the motion.
• Keep chest muscles tight, limit and control
your range of motion.
• Keep knees slightly bent, feet flat on the floor
and in a staggered step for stability.
• Keep shoulder blade pinched, chest lifted
and a slight curve in the lower back.
• Don’t lean sideways or turn the trunk during
the motion.