Decline Chest Fly - Bowflex SelectTech BD1090 Owner's Manual

Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Declined
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start of
the motion, and 90 degree angle 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.
• Keep your arms directly in line with the
dumbbell over your wrists and elbows.
22
Decline Chest Press
START
START
• Grab the dumbbells and lie back on
the bench.
• Bend your elbows back, keeping
your arms at approximately
60-90 degrees away from your sides,
and your elbows equal to your
shoulder.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
Chest Exercises
FINISH
ACTION
• Slowly press the dumbbells upward,
straightening your arms while
moving the dumbbells toward each
other, directly over the center of your
chest.
• Don't lock out your elbows. Keep the
tension on the chest.
• Slowly return to the starting position,
keeping your wrists steady and your
movements slow and controlled.