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Chest Exercises
Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START FINISH
START
• Grasp Hand Grips in both
hands.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
downward. At full extension,
hands should be level with your
hips, palms facing forward.
• Do not lock your elbows.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
• Slowly press your arms forward
and downward, straightening
arms and moving your hands
together. Hands should be 5-6”
lower than standard Chest Fly
finish position.
• Rotate your wrists and forearms
upward.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 60-90º angle between
upper arms and torso during the
exercise.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• To improve your pectoralis
involvement, pinch your shoulder
blades together throughout
movement.
Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START FINISH
START
• Grasp Hand Grips in both hands.
• Press your arms forward and
upward, straightening arms and
moving your hands together.
Hands should be 5-6” higher
than standard Chest Fly Start
position.
• Do not lock your elbows.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your
forearms upward. At full
extension, your elbows should
be level with your ears, palms
facing forward.
• Rotate your wrists and
forearms upward.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
• Maintain a 60-90º angle between
upper arms and torso during the
exercise.
• Keep chest muscles tightened. Limit
and control your range of motion.
• Keep knees bent, feet on Platform,
head back against Seat Back Pad.
• To improve your pectoralis
involvement, pinch your shoulder
blades together throughout
movement.