Bowflex Conquest Owners Manual - Page 18

Chest Exercises Decline Chest Fly - Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench. • To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements. START • Grasp Hand Grips in both hands. • Open your arms into a wide, elbow bent position, press your forearms downward. At full extension, hands should be level with your hips. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. ACTION • Press your arms forward and upward, straightening arms and moving your hands together. • Rotate your wrists and forearms upward. • Return to 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; Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench. • To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements. START • Grasp Hand Grips in both hands. • Open your arms into a wide, elbow bent position. Press your forearms upward. At full extension, your elbows should be level with your ears. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. ACTION • Press your arms forward and upward, straightening arms and moving your hands together. • Rotate your wrists and forearms upward. • Return to Start position, slowly returning your arms in front of you, just below chest level. 18