Bowflex Blaze Owners Manual - Page 20

Chest Exercises Decline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles Worked: Pectoralis Major and Anterior Deltoid Bench Position: 45o incline Accessory: Handgrips START FINISH Pulleys: Chest Bar Success Tips • Maintain a 60-90o angle between your upper arms and torso during exercise. • Keep your chest muscles tightened. Limit and control your range of motion. • Keep your knees bent, feet on floor, and your head back against bench. • To improve your pectoralis involvement, keep your shoulder blades pinched together throughout the upward and downward movements. Start • Grasp the Handgrips in both hands. • Open your arms into a wide position while maintaining a bend in your elbows. • Press your forearms downward. At full extension, your hands should be level with your hips. • Raise your chest, pinch shoulder blades together, and maintain a slight, comfortable arch in lower back. Action • Press your arms forward and upward, straightening your arms and moving your hands together. • Return to the Start position, slowly returning your arms in front of you just below chest level. Incline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles Worked: Pectoralis Major and Anterior Deltoid Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips • Maintain a 60-90o angle between your upper arms and torso during exercise. • Keep your chest muscles tightened. Limit and control your range of motion. • Keep your knees bent, feet on floor, and your head back against the bench. • To improve your pectoralis involvement, keep your shoulder blades pinched together throughout the upward and downward movements. START FINISH Start • Grasp the Handgrips in both hands. • Open your arms into a wide position while maintaining a bend in your elbows • Press your forearms upward. At full extension, your elbows should be level with your ears. • Raise your chest, pinch shoulder blades together, and maintain a slight, comfortable arch in lower back. Action • Press your arms forward and upward, straightening your arms and moving your hands together. • Return to the Start position, slowly returning your arms in front of you just below chest level. 20