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EXERCISES
Pec Fly
Muscles Worked:
This exercise emphasizes the large muscles of the chest (pectoralis major) and the front shoulder muscles (anterior deltoid).
Starting Position:
•
Adjust the seat to its rearmost position (#10 on seat position label).
•
Adjust the pec arm to get the desired amount of pre-stretch. Pop pin is on the base on your right when you are seated.
•
Sit on the bench with the arms bent around the pec fly pad and palms facing down.
•
Elevate the chest by slightly pinching the shoulder blades.
•
Maintain a slight arch in the lower back.
Motion:
•
While keeping the shoulder blades slightly pinched and the chest elevated, move the arms outward than in toward each
other.
•
Allow the hands and arms to cross one another in front of the chest.
•
Squeeze the chest to a full contraction.
•
Slowly reverse the movement, maintaining the tension to the chest muscle.
Key Points:
•
Keep the chest lifted by pinching the shoulder blades.
•
Maintain a slight arch in the lower back.
•
Keep the chest muscle tight throughout the complete set.
24
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FINISH
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