Chest Exercises
Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
START ACTION
START
FINISH
START ACTION
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
Pulleys:
Center Cross Bar—Wide Position
Leg Extension:
Removed
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during 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.
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during 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.
• Grasp Hand Grips in
both hands.
• Press your arms forward and
upward, straightening arms ans
moving your hands together.
Hands should be 5–6" higher
than the 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.
XTREME®2
