33
Chest Exercises
Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START ACTION
START
• Grasp Hand Grips in both
hands.
• Open your arms into a wide,
elbow bent position. Press
your forearms upward. At full
extension, your elbows should be
level with your ears.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
• Press your arms forward and
upward, straightening arms and
moving your hands together.
• Rotate your wrists and forearms
upward.
• Return to Start position, slowly
returning your arms in front of
you, just below chest level.
FINISH
START ACTION
START
• Grasp Hand Grips in both
hands.
• Open your arms into a wide,
elbow bent position, press your
forearms downward. At full
extension, hands should be level
with your hips.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
• Press your arms forward and
upward, straightening arms and
moving your hands together.
• Rotate your wrists and forearms
upward.
• Return to Start position, slowly
returning your arms in front of
you, just below chest level.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on floor, head back
against bench.
• To improve your pectoralis involvement,
keep your shoulder blades pinched
together throughout upward and
downward movements.
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on floor, head back
against bench.
• To improve your pectoralis involvement,
keep your shoulder blades pinched
together throughout upward and
downward movements.
