30
Chest Exercises
Decline Chest Fly
START FINISH
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.
• 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.
FINISH
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.
Incline Chest Fly
START FINISH
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.
• 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.
FINISH
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.
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