FINISH
START
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major). It also involves
the front shoulder muscles (anterior deltoid).
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting position:
• Sit on the bench and reach straight behind
your body, to grasp the hand grips. Bend
your elbows until your hands are near your
chest. Rotate your upper arms away from
your torso so that your elbows are pointing
outward at each side and your palms are fac-
ing forward.
• Keep your knees bent and feet flat on the
floor, lay your head back against the bench
and straighten your arms to the front.
• Be sure that your arms are directly "in line"
with the cables, palms facing forward and
wrists straight.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable arch in your lower back.
Motion:
• Slowly move your arms outward, maintain-
ing the elbow in a slightly bent position
throughout the movement.
• Stop when your upper arms are approxi-
mately straight out to the sides (your elbows
will be level with your shoulders or very
slightly below).
• Slowly return to starting position keeping
your chest muscles tightened during the
entire motion.
Key points:
• Maintain a 60-90 degree angle between the
upper arms and the torso throughout the
exercise.
• Limit and control the range of motion so
that your elbows travel only slightly behind
your shoulders if at all.
• For normal pressing/pushing patterns of
movement, your shoulder blades may "float"
forward and backward naturally with the
arm movement. For increased pec involve-
ment, keep the shoulder blades "pinched"
together throughout both the upward and
downward movements.
CHEST FLY — Shoulder Horizontal Adduction (elbow stabilized in slight flexion)
15
Chest Exercises
FINISH
START
Muscles worked: This exercise emphasizes the
chest muscles (pectoralis major). It also involves
the front shoulder muscles (anterior deltoid, a
portion of the middle deltoid) and the triceps,
which are located on the back of the upper arm.
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting Position:
• Sit on the bench and reach straight behind
your body, to grasp the hand grips. Bend
your elbows until your hands are near your
chest. Rotate your upper arms away from
your torso so your elbows are pointing out-
ward and your palms are facing forward.
• Keep your knees bent and feet flat on the
floor, lay your head back against the bench
and straighten your arms to the front.
• Be sure your arms are directly in line with
the cables (cables lying along the backs of
your arms and center of the shoulders),
palms facing forward and wrists straight.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight, comfortable arch in your lower back.
Motion:
• Slowly move your elbows outward while
simultaneously bending your arms so your
forearms remain parallel to each other and
hands remain over the elbows throughout
the movement. From the side view it should
appear as if forearms are in line with the
cables at all times.
• Stop when your upper arms are approximate-
ly straight out to the side (your elbows will be
level with your shoulders or slightly below).
• Then, slowly press forward, moving hands
toward the center. Return to starting position
with arms straight to the front at shoulder
width and in-line with the cables. Keep chest
muscles tight during the entire motion.
Optional motions:
• Bilateral movement - both arms pressing for-
ward at the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
Key points:
• Control your range of motion so your elbows
travel only slightly behind your shoulders.
• For increased pec involvement, keep the shoul-
der blades "pinched" together throughout both
the upward and downward movements.
BENCH PRESS — Shoulder Horizontal Adduction (and elbow extension)
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