36
Chest Exercises
Standing Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
Muscles worked:
Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
4, 5 or 6
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Keep chest muscles tight, limit and control your range of motion.
•Keep knees slightly bent, feet flat on the floor and in a staggered step for stability.
•Keep shoulder blades pinched, chest lifted and a slight curve in the lower back.
START
START
•Grasp the Hand Grips so the cables lie close to the front of your forearms, and palms face forward.
•Stand with one foot forward and one foot back for added stability.
•Stabilize the elbows so they are slightly bent and slightly behind or even with the shoulders.
FINISH
FINISH
•Slowly move the arms slightly upward and inward, bringing the handles together in front of you at about neck/chin height.
•Slowly return to the Start position, keeping tension on the chest throughout the motion.
Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
Muscles worked:
Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Keep chest muscles tight, limit and control your range of motion.
•Keep knees slightly bent, feet flat on the floor and in a staggered step for stability.
•Keep shoulder blades pinched, chest lifted and a slight curve in the lower back.
START
START
•Grasp the Hand Grips so the cables lie close to the front of your forearms and palms face forward.
•Stand with one foot forward and one foot back for added stability.
•Stabilize the elbows so they are slightly bent and slightly behind or equal to the shoulders.
FINISH
FINISH
•Slowly move the arms slightly downward and inward, bringing the handles together in front of you at about lower chest height.
•Slowly return to the Start position, keeping tension on the chest throughout the motion.
