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Chest Exercises
Decline Chest Fly
START FINISH
START
• Sit in the 45º position, reach
straight behind your body,
grasp the Hand Grips, and
slightly bend your elbows with
your palms facing forward.
• Keeping knees bent and feet
flat on the floor, lay your head
back against the bench.
• Start with your upper arms
out to the sides, level with
your shoulders.
• Slowly move your arms
parallel to the floor and
inward, maintaining the elbow
in a slightly bent position
throughout the movement.
• Slowly return to the Start
position keeping your chest
muscles tightened during the
entire motion.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6, or 7
Success Tips
• Maintain a 90º angle between
your upper arms and your torso
throughout the exercise.
• Limit and control the range of
motion so that your elbows do not
travel behind your shoulders.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.
Incline Chest Fly
START FINISH
START
• Reach straight behind your
body, grasp the Hand Grips,
and slightly bend your elbows
with your palms facing
forward.
• Keeping knees bent and feet
flat on the floor, lay your head
back against the bench.
• Start with your upper arms
out to the sides, level with
your shoulders.
• Slowly move your arms up and
inward, maintaining the elbow
in a slightly bent position
throughout the movement.
• Slowly return to the Start
position keeping your chest
muscles tightened during the
entire motion.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Maintain a 90º angle between
your upper arms and your torso
throughout the exercise.
• Limit and control the range of
motion so that your elbows do not
travel behind your shoulders.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.