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FLAT CHEST FLY
Position yourself on a flat bench so that your feet are flat on the floor or on the
bench rear stabilizer and your head and neck are supported. Start with a dumbbell
in each hand and rotate your arms away from your body so the inside of your el-
bows and palms are pointing upward. Slowly raise the dumbbells upward in a
“hugging a barrel” type of motion. Keep your arms and elbows in a fixed, semi-
bent position. Bring the dumbbells together directly over the center of your chest.
Pause and slowly return to the starting position. Exhale when raising the dumb-
bells, inhale when lowering the dumbbells.
TARGET MUSCLES
Pectoralis Major, Deltoids
Proper Form
Keep your back pressed into the back pad with your abs tight and
chest up.
INCLINE CHEST PRESS
Position yourself on a 45° - incline bench so that your feet are flat on the floor, on
the bench rear stabilizer, or behind roller pads for added support. Make sure your
head and neck are supported on the back of the bench. Start with a dumbbell in
each hand and your arms at a 60-90° angle away from your sides. Keep your el-
bows aligned with your shoulders and the dumbbells in line with your head. Slowly
push the dumbbells up to your arms’ length. Pause and slowly return to the start-
ing position. Exhale when pushing the dumbbells, inhale when lowering the dumb-
bells. Hands can also be alternated when pressing.
TARGET MUSCLES
Pectoralis Major, Deltoids, Triceps
Proper Form
Keep your back pressed into the back pad with your abs tight and
chest up.
Exercise Guide
START
FINISH
START
FINISH
