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.

20

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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Bowflex BD1090 manual Flat Chest Fly, Incline Chest Fly
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BD1090 specifications

The Bowflex BD1090 is a versatile and innovative adjustable dumbbell system designed for fitness enthusiasts seeking a compact and efficient solution for strength training at home. With a remarkable weight range of 10 to 90 pounds per dumbbell, the BD1090 allows users to perform a comprehensive array of exercises that target various muscle groups, making it an essential addition to any home gym.

One of the standout features of the Bowflex BD1090 is its unique adjustment mechanism, which utilizes a simple dial system. This allows users to quickly and easily change weights in a matter of seconds, making it possible to transition smoothly between exercises without the hassle of multiple weights cluttering the workout space. The intuitive design is not only efficient but also enhances the overall user experience by minimizing downtime during workouts.

The BD1090's compact design is another characteristic that sets it apart from traditional dumbbell sets. Each adjustable dumbbell replaces a full set of weights, saving valuable space in your home gym or fitness area. This space-saving feature is particularly beneficial for those with limited room to accommodate extensive gym equipment.

Constructed with durability in mind, the Bowflex BD1090 features a robust build quality that can withstand the rigors of daily use. The weight plates are made from high-quality materials that ensure longevity while maintaining a professional standard, allowing users to train confidently without worrying about wear and tear.

In addition to its impressive physical attributes, the BD1090 is designed to cater to a variety of fitness levels, making it suitable for beginners and experienced lifters alike. With its wide range of adjustable weights, users can gradually increase resistance as they build strength, ensuring a progressive and effective workout routine.

Furthermore, the Bowflex BD1090 is complemented by Bowflex’s reputation for innovation and quality, supported by numerous positive reviews from users who appreciate its functionality and convenience.

In conclusion, the Bowflex BD1090 adjustable dumbbell system stands out for its unique adjustable features, durability, space-saving design, and versatility. Whether you are engaging in strength training, rehabilitation exercises, or general fitness routines, the BD1090 is designed to help you achieve your fitness goals efficiently and effectively.
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