Bowflex Dumbbell - Flat Chest Fly; Incline Chest Fly

Chest Exercises
Flat Chest Fly
Incline Chest Fly
START ACTION
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.
• 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.
FINISH
START ACTION
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.
• 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.
FINISH
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.
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.
Owner’s Manual
19