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Chest Exercises
Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
START FINISH
START
• Grasp the handles so the cables
lie close to the front of your
forearms and palms facing
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.
• Slowly move the arms forward
and inward, bringing the handles
together in front of you.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids. Also ankles,
knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat 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.
• Maintain a 90° angle between upper arms
and torso throughout the motion.
• 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.
Standing Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
START FINISH
START
• Grasp the handles 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.
• 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.
FINISH
Muscles worked:
Pectoralis Major; Deltoids. Also ankles,
knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat 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.
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