Manual

21
Chest Exercises
Flat Chest Fly
Incline Chest Fly
START ACTION
START
• Grabthedumbbellsandliebackon
the bench.
• Rotateyourupperarmsawayfrom
your torso so that your elbows and
palms are pointing upward.
• Maintainaslightbendattheelbow
and stabilize your wrist in a neutral
position.
• Raiseyourchest,pinchyourshoulder
blades together, and maintain a
comfortable arch in your lower back.
• Slowlymovethedumbbellsforward,
then upward, keeping your arms
stable at the elbow. Move the
dumbbells toward each other directly
over the center of your upper chest.
• Keepthetensiononthechest
throughout the movement.
• Slowlyreturntothestartingposition.
FINISH
START ACTION
START
• Grabthedumbbellsandliebackon
the bench.
• Rotateyourupperarmsawayfrom
your torso so that your elbows and
palms are pointing upward.
• Maintainaslightbendattheelbow
and stabilize your wrist in a neutral
position.
• Raiseyourchest,pinchyour
shoulder blades together and
maintain a comfortable arch in your
lower back.
• Slowlymovethedumbbellsforward,
then upward, keeping your arms
stable at the elbow, while moving the
dumbbells toward each other directly
over the center of your chest.
• Keepthetensiononthechest
throughout the movement.
• Slowlyreturntothestartingposition,
keeping your wrists steady and your
movement slow and controlled.
FINISH
Muscles worked
Pectoralis major and deltoids
Bench position
Flat
Success tips
• Maintaina60-90degreeanglebetween
your upper arms and torso at the start
of the motion, and slightly more than 90
degrees from your
torso at the top.
• Keepkneesbentsoyourfeetare
positioned flat on the floor directly under
your knees.
• Donotletyourelbowstravelbehindyour
shoulders when you are lowering the
dumbbells.
• Keepshoulderbladespinchedtogether
and maintain good spinal alignment.
Muscles worked
Pectoralis major and deltoid
Bench position
Inclined 45 degrees
Success tips
• Maintaina60-90degreeanglebetween
your upper arms and torso at the start
of the motion, and slightly more than 90
degrees from your torso at the top.
• Keepkneesbentsoyourfeetare
positioned flat on the floor directly under
your knees.
• Donotletyourelbowstravelbehindyour
shoulders when you are lowering the
dumbbells.
• Keepshoulderbladespinchedtogether
and maintain good spinal alignment.