Bowflex 100182 Owner's Manual download pdf (Page 19)

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.

Owner’s Manual

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