Bowflex SelectTech BD1090 - Manual (Page 23)

21
Chest Exercises
Flat Chest Fly
Incline Chest Fly
START ACTION
START
• Grab the dumbbells and lie back on
the bench.
• Rotate your upper arms away from
your torso so that your elbows and
palms are pointing upward.
• Maintain a slight bend at the elbow
and stabilize your wrist in a neutral
position.
• Raise your chest, pinch your shoulder
blades together, and maintain a
comfortable arch in your lower back.
• Slowly move the dumbbells forward,
then upward, keeping your arms
stable at the elbow. Move the
dumbbells toward each other directly
over the center of your upper chest.
• Keep the tension on the chest
throughout the movement.
• Slowly return to the starting position.
FINISH
START ACTION
START
• Grab the dumbbells and lie back on
the bench.
• Rotate your upper arms away from
your torso so that your elbows and
palms are pointing upward.
• Maintain a slight bend at the elbow
and stabilize your wrist in a neutral
position.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
• Slowly move the dumbbells forward,
then upward, keeping your arms
stable at the elbow, while moving the
dumbbells toward each other directly
over the center of your chest.
• Keep the tension on the chest
throughout the movement.
• Slowly return to the starting position,
keeping your wrists steady and your
movement slow and controlled.
FINISH Muscles worked
Pectoralis major and deltoids
Bench position
Flat
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start
of the motion, and slightly more than 90
degrees from your
torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly under
your knees.
• Do not let your elbows travel behind your
shoulders when you are lowering the
dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
Muscles worked
Pectoralis major and deltoid
Bench position
Inclined 45 degrees
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start
of the motion, and slightly more than 90
degrees from your torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly under
your knees.
• Do not let your elbows travel behind your
shoulders when you are lowering the
dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.