30
Chest Exercises
Decline Chest Fly
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6, or 7
Success Tips
•Maintain a 90º angle between your upper arms and your torso throughout the exercise.
•Limit and control the range of motion so that your elbows do not travel behind your shoulders.
•Keep your shoulder blades pinched together and maintain good spinal alignment.
START
START
•Sit in the 45º position, reach straight behind your body, grasp the Hand Grips, and slightly bend your elbows with your palms facing forward.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench.
•Start with your upper arms out to the sides, level with your shoulders.
FINISH
FINISH
•Slowly move your arms parallel to the floor and inward, maintaining the elbow in a slightly bent position throughout the movement.
•Slowly return to the Start position keeping your chest muscles tightened during the entire motion.
Incline Chest Fly
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
•Maintain a 90º angle between your upper arms and your torso throughout the exercise.
•Limit and control the range of motion so that your elbows do not travel behind your shoulders.
•Keep your shoulder blades pinched together and maintain good spinal alignment.
START
START
•Reach straight behind your body, grasp the Hand Grips, and slightly bend your elbows with your palms facing forward.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench.
•Start with your upper arms out to the sides, level with your shoulders.
FINISH
FINISH
•Slowly move your arms up and inward, maintaining the elbow in a slightly bent position throughout the movement.
•Slowly return to the Start position keeping your chest muscles tightened during the entire motion.
