Nautilus S912 User Manual

24
Pec Fly
Muscles Worked:
This exercise emphasizes the large muscles of the chest (pectoralis major) and the front shoulder muscles (anterior deltoid).
Starting Position:
Adjust the seat to its rearmost position (#10 on seat position label).
Adjust the pec arm to get the desired amount of pre-stretch. Pop pin is on the base on your right when you are seated.
Sit on the bench with the arms bent around the pec fly pad and palms facing down.
Elevate the chest by slightly pinching the shoulder blades.
Maintain a slight arch in the lower back.
Motion:
While keeping the shoulder blades slightly pinched and the chest elevated, move the arms outward than in toward each
other.
Allow the hands and arms to cross one another in front of the chest.
Squeeze the chest to a full contraction.
Slowly reverse the movement, maintaining the tension to the chest muscle.
Key Points:
Keep the chest lifted by pinching the shoulder blades.
Maintain a slight arch in the lower back.
Keep the chest muscle tight throughout the complete set.
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EXERCISES
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Nautilus S912 Specifications

General

Brand	Nautilus
Model	S912
Category	Home Gym
Language	English