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ONE ARM SEATED FLY - Horizontal Adduction (elbow stabilized)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving
the front shoulder muscles (anterior deltoid).
Starting position:
•Sit on the bench with one side toward the power rods. Maintain good spinal alignment.
•Grasp the handle nearest you.
•Distance yourself on the bench to eliminate slack in the cable while the arm is straight out to the side
with a slight bend inthe elbow.
•Pinch your shoulder blades together and hold.
Action:
•Slowly draw your arm toward the front, maintaining the elbow and shoulder blade positions.
•Stop when the arm is directly in front of the shoulder.
•Slowly return to the starting position without relaxing and keeping the arm approximately 90 degrees
from the trunk.
Key points:
•Control the motion during the entire exercise. DO NOT USE MOMENTUM.
•Do not rotate the spine to get additional range of motion.
•Stop when the arm is directly in front or directly out to the side.
Chest Exercises
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DECLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the
lower portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle del-
toid) 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 with an overhand
grip, then bend your elbows until your hands are near your chest and your palms are facing towards
the floor.
•Make sure cables travel underneath your arms, not over your arms.
•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.
•Lower arms 10 degrees (5-6 inches) from than the standard bench press position.
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, 10 degrees below your shoulders.
•Then, slowly press forward, moving the hands towards 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 at the bottom of the motion
and slightly less than 90 degrees at the top of the motion.
•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.