Owner`s manual

30
Chest Exercises
Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START FINISH
START
• Grasp Hand Grips in both hands.
• Press your arms forward and
upward, straightening arms and
moving your hands together. Hands
should be 5-6” higher than standard
Chest Fly Start position.
• Do not lock your elbows.
• Raise chest, pinch shoulder blades
together, and maintain a slight,
comfortable arch in your lower
back.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
upward. At full extension, your
elbows should be level with your
ears, palms facing forward.
• Rotate your wrists and forearms
upward.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid. Also
core and hip stabilizer muscles (when
using Ball).
Position:
Seated—facing outward
Accessory:
Hand Grips; Bench/Ball
Adjustable Arm Position:
6 or 7
Success Tips
• Maintain a 60-90º angle between upper
arms and torso during the exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent and feet on floor.
• To improve your pectoralis involvement,
pinch your shoulder blades together
throughout movement.
Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START FINISH
START
• Grasp Hand Grips in both hands.
• Open your arms into a wide,
“embrace” position, elbows slightly
bent. Press your forearms downward.
At full extension, hands should be
level with your hips, palms facing
forward.
• Do not lock your elbows.
• Raise chest, pinch shoulder blades
together, and maintain a slight,
comfortable arch in your lower back.
• Slowly press your arms forward
and downward, straightening arms
and moving your hands together.
Hands should be 5-6” lower than
standard Chest Fly finish position.
• Rotate your wrists and forearms
upward.
• Return to Start position, slowly
bringing your arms in front of you,
just below chest level.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid. Also
core and hip stabilizer muscles (when
using Ball).
Position:
Seated—facing outward
Accessory:
Hand Grips; Bench/Ball
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 60-90º angle between upper
arms and torso during the exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent and feet on floor.
• To improve your pectoralis involvement,
pinch your shoulder blades together
throughout movement.