Chest Exercises
Chest Fly—Shoulder Horizontal Adduction (elbow stablized)
Muscles Worked:
Pectoralis Major and Anterior Deltoid
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Maintain a
•Keep your chest muscles tightened. Limit and control your range of motion.
•Keep your knees bent, feet on floor, and your head back against the Bench.
•To improve your pectoralis involve- ment, keep your shoulder blades pinched together throughout the upward and downward movements.
START
Start
•Grasp the Handgrips in both hands.
•Open your arms into a wide position while maintaining a bend in your elbows. Start with your elbows and fore- arms below chest level, palms forward.
•Raise your chest, pinch shoulder blades together, and maintain a slight, comfortable arch in lower back.
FINISH
Action
•Maintaining the slight bend in your elbow, slowly bring your arms together.
•Rotate your wrists and fore- arms upward.
•Slowly return to the Start position, stopping before the upper arms/elbows move behind the bench.
Bench
Muscles Worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Maintain a 90o angle between your upper arms and torso throughout the motion.
•Keep your chest muscles tightened. Limit and control your range of motion.
•Keep your knees bent, feet on floor, and your head back against the bench.
•Keep your shoulder blades pinched together, and maintain good spinal alignment.
START
Start
•Grasp the Handgrips in both hands.
•Raise your upper arms until they are in line with your shoulders.
•Bend your elbows until your forearms are in line with the cables. Keep your wrists straight.
•Raise your chest, pinch shoulder blades together, and maintain a slight, comfortable arch in lower back.
FINISH
Action
•Press your hands forward, straightening your arms while moving your hands together.
•Return to the Start posi- tion, keeping your wrists at shoulder width and in line with the cables, stopping before the upper arms/elbows move behind the bench.
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