Bowflex ST220 manual Flat Chest Fly, Incline Chest Fly

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Chest Exercises

Flat Chest Fly

Muscles worked

Pectoralis major and deltoids

Bench position

Flat

Success tips

•Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and slightly more than 90 degrees from your torso at the top.

•Keep knees bent so your feet are positioned flat on the floor directly under your knees.

•Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.

•Keep shoulder blades pinched together and maintain good spinal alignment.

START

START

•Grab the dumbbells and lie back on the bench.

•Rotate your upper arms away from your torso so that your elbows and palms are pointing upward.

•Maintain a slight bend at the elbow and stabilize your wrist in a neutral position.

•Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your lower back.

FINISH

ACTION

•Slowly move the dumbbells forward, then upward, keeping your arms stable at the elbow, while moving the dumbbells toward each other directly over the center of your chest.

•Keep the tension on the chest throughout the movement.

•Slowly return to the starting position, keeping your wrists steady and your movement slow and controlled.

Incline Chest Fly

Muscles worked

Pectoralis major and deltoid

Bench position

Inclined 45 degrees

Success tips

•Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and slightly more than 90 degrees from your torso at the top.

•Keep knees bent so your feet are positioned flat on the floor directly under your knees.

•Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.

•Keep shoulder blades pinched together and maintain good spinal alignment.

START

START

•Grab the dumbbells and lie back on the bench.

•Rotate your upper arms away from your torso so that your elbows and palms are pointing upward.

•Maintain a slight bend at the elbow and stabilize your wrist in a neutral position.

•Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your lower back.

FINISH

ACTION

•Slowly move the dumbbells forward, then upward, keeping your arms stable at the elbow. Move the dumbbells toward each other directly over the center of your upper chest.

•Keep the tension on the chest throughout the movement.

•Slowly return to the starting position.

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Contents SelectTech 220 Dumbells Page Preface Important symbols12.5 17.5 DumbbellsFunction Understanding and testing the locking mechanism functionPurpose Example of offset weight selection workout Offset weight selection12.5 Bowflex SelectTech 220 maintenance Problem Solution Troubleshooting guideBowflex SelectTech 220 Dumbbell Stand optional SelectTech 6 Week Challenge Page Page Page Calf Raises Wide SquatsStiff-leg Dead Lift Stationary LungesStand with your feet together Reverse LungeIncline Chest Press Flat Chest PressIncline Chest Fly Flat Chest FlyDecline Chest Press Concentration Curls Standing CurlsScott Curls Standing Concentration Curls Incline Bench CurlsTriceps Kickback Overhead Triceps ExtensionHammer Curls Lying Triceps ExtensionWide Rows Single Arm Row Alternating RowsAb Crunch Dead LiftsLateral Raise Standing Shoulder PressFront Raise Seated Overhead PressShrugs Rear Delt RowSelecttech Menu Plan For Males Warranty Bowflex SelectTech 220 Warranty Registration Card Please fold over and tape before mailing What is Covered