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Chest Exercises
Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
START FINISH
START
• Grasp the Hand Grips so the
cables lie close to the front of
your forearms and palms face
forward.
• Stand with one foot forward
and one foot back for added
stability.
• Stabilize the elbows so they
are slightly bent and slightly
behind or equal to the
shoulders.
• Slowly move the arms slightly
downward and inward,
bringing the handles together
in front of you at about lower
chest height.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids. Also ankles,
knees, hips and core in stabilization
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
• Stabilize body from your feet all the
way up through your trunk.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
Standing Single Arm Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
START FINISH
START
• Grasp the Hand Grip so the
cable lies close to the front of
your forearm and palm face
forward.
• Stand with one foot forward
and one foot back for added
stability.
• Stabilize the elbow so it is
slightly bent and slightly
behind or equal to the
shoulder.
• Slowly move the arm forward
and inward, bringing the
handle in front of you.
• Slowly return to the Start
position, keeping tension
on the chest throughout the
motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids. Also ankles,
knees, hips and core in stabilization
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Maintain a 90° angle between upper
arm and torso throughout the motion.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulder blade pinched, chest
lifted and a slight curve in the lower
back.
• Do not lean sideways or turn the trunk
during the motion.