Bowflex ULTIMATE 2 - Decline Chest Fly

Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START ACTION
START
• GraspHandGripsinboth
hands.
• Cablestravelbeneatharms,
forearms aligned with cables.
• Bendyourelbowsback,
keeping upper arms at a 90°
angle from your torso. Elbows
should be 10° (5-6" or 13-15
cm) lower than the standard
Bench Press position.
• Raisechest,pinchshoulder
blades together, and maintain
a comfortable arch in lower
back.
• Slowlypressyourhands
forward, straightening
your arms while moving
your hands to the center
and downward, at least 10°
below your shoulders. Do
not lock
your elbows.
•Slowlyreturntothe
starting position, keeping
your wrists steady and
your movements slow and
controlled.
FINISH
Muscles worked:
PectoralisMajor;Deltoids;Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintaina90°anglebetween
your upper arms and torso at the
start of the motion, and slightly
less than 90° at the finish.
• Keepkneesbent,feetonfloor,
head back against bench.
• Donotletyourelbowstravel
behind your shoulders.
• Keepshoulderbladespinched
together and maintain good
spinal alignment.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START ACTION
START
• GraspHandGripsinboth
hands.
• Cablestravelaboveforearms.
Keep your forearms in line
with the cables at all times.
• Bendyourelbowsback,
keeping upper arms at a 90°
angle from torso. Forearms
10-15° (6-8" or 13-20 cm)
higher than Bench Press
position.
• Raisechest,pinchshoulder
blades together, and maintain
a slight arch in your lower
back.
• Slowlypressyourhands
forward, straightening your
arms and moving hands to
the center and downward,
at least 10° above your
shoulders.
• Slowlyreturntothe
starting position, keeping
your wrists steady and
your movements slow and
controlled.
FINISH
Muscles worked:
PectoralisMajor;Deltoids;Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintaina90°anglebetween
your upper arms and torso at the
start of the motion, and slightly
more than 90° at the finish.
• Keepkneesbent,feetonfloor,
head back against bench.
• Donotletyourelbowstravel
behind your shoulders.
• Keepshoulderbladespinched
together and maintain good
spinal alignment.
Chest Exercises
23