Bowflex Sport - Chest Exercises; Chest Fly and Bench Press Variations

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Chest Exercises
Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Chest Fly—Shoulder Horizontal Adduction (elbow stablized)
Muscles Worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90
o
angle between your upper
arms and torso throughout the motion.
• Keep your chest muscles tightened. Limit
and control your range of motion.
• Keep your knees bent, feet on floor, and
your head back against the bench.
• Keep your shoulder blades pinched
together, and maintain good spinal align
-
ment.
Muscles Worked:
Pectoralis Major and Anterior Deltoid
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90-180
o
angle between your
arms and torso during the exercise.
• Keep your chest muscles tightened. Limit
and control your range of motion.
• Keep your knees bent, feet on floor, and
your head back against the Bench.
• To improve your pectoralis involve-
ment, keep your shoulder blades pinched
together throughout the upward and down
-
ward movements.
START FINISH
START FINISH
Start
• Grasp the Handgrips in both
hands.
• Raise your upper arms until they
are in line with your shoulders.
• Bend your elbows until your
forearms are in line with the
cables. Keep your wrists straight.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in lower
back.
Start
• Grasp the Handgrips in both
hands.
• Open your arms into a wide posi-
tion while maintaining a
bend
in your elb
ows. Start with your
elbows and forearms below chest
level, palms forward.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in lower
back.
Action
• Press your hands forward,
straightening your arms while
moving your hands together.
• Return to the Start position,
keeping your wrists at shoulder
width and in line with the cables
,
stopping before the upper arms/
elbows move behind the bench.
Action
• Maintaining the slight bend in
your elbow, slowly bring your
arms together.
• Rotate your wrists and forearms
upward.
• Slowly return to the Start
position, stopping before the
upper arms/elbows move behind
the bench.