Bowflex Dumbbell manual Flat Chest Fly, Decline Chest Press, Incline Chest Fly

Chest Exercises

Flat Chest Fly

Chest Exercises

Decline Chest Press

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.

Muscles worked

Pectoralis major, deltoids and triceps

Bench position

Declined

Success tips

•Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and 90 degree angle 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.

•Keep your arms directly in line with the dumbbell over your wrists and elbows.

START

START

•Grab the dumbbells and lie back on the bench.

•Bend your elbows back, keeping your arms at approximately

60-90 degrees away from your sides, and your elbows equal to your shoulder.

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

FINISH

ACTION

•Slowly press the dumbbells upward, straightening your arms while moving the dumbbells toward each other, directly over the center of your chest.

•Don’t lock out your elbows, keep the tension on the chest.

•Slowly return to the starting position, keeping your wrists steady and your movements 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.

18

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.

19