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Chest Exercises
15
CHEST FLY - Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving
the front shoulder muscles (anterior deltoid).
Starting position:
•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend
your elbows until your hands are near your chest and your palms are facing towards the floor.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your
arms to the front.
•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight.
•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight, comfortable, arch in
your lower back.
Motion:
•Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout
the movement.
•Stop when your upper arms are straight out to the sides, level with the shoulders.
•Slowly return to starting position keeping your chest muscles tightened during the entire motion.
Key points:
•Maintain a 90 degree angle between the upper arms and the torso throughout the exercise.
•Limit and control the range of motion so that your elbows do not travel behind your shoulders.
•Keep shoulder blades “pinched” together and maintain good spinal alignment.
FINISH
START
FINISH
START
BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving
the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are
located on the back of the upper arm.
Starting position:
•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your
elbows until your hands are near your chest and your palms are facing towards the floor.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your
arms to the front.
•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight.
•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight, comfortable, arch in
your lower back.
Motion:
•Slowly move your elbows outward, simultaneously bending your arms, keeping the forearms
in line with the cables at all times.
•Stop when your upper arms are straight out to the sides, level with your shoulders.
•Then, slowly press forward, moving the hands toward the center, and return to the starting position
with arms straight to the front at shoulder width and in line with the cables. Keep your chest muscles
tightened during the entire motion.
Key points:
•Maintain a 90 degree angle between the upper arms and the torso throughout the exercise.
•Limit and control the range of motion so that your elbows do not travel behind your shoulders.
•Keep shoulder blades “pinched” together and maintain good spinal alignment.