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Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
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)
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.
Chest exercises
START
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.
START
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.
FINISH
FINISH
• 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
FINISH
• 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.
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