19
BUTTERFLY FLY
MUSCLE EMPHASIS: PECTORALIS
1.Select a desired weight
2.Adjust the seat back pad to the lat or horizontal
position and secure with the brace bar.
3.Place both feet securely onto the floor.
4.Lie on the bench and position arms under foam
rollers on fly arm as shown.
5.Raise arms until your two hands meet.
Return to the starting position in a slow and
controlled manner and repeat exercise.
Exercise Information
FLAT BENCH PRESS
MUSCLE EMPHASIS: PECTORALIS
1.Select a desired weight
2.Adjust the seat back pad to the flat position and
secure with brace bar.
3.Lay on the seat pad with both feet securely onto
floor
4.Grasp the barbell with a shoulder width distance
and carefully remove it from the bar catches.
5.Lower the bar slowly until it touches your mid
chest section
Raise it to the starting position in a slow and
controlled manner and repeat the exercise.
INCLINE BENCH PRESS
MUSCLE EMPHASIS: PECTORALIS
1.Select desired weight
2.Adjust the seat back pad to the incline position and
secure with brace bar
3.Lay on the seat pad with both feet securely onto
floor.
4.Grasp the barbell with a shoulder width distance
and carefully remove it from the bar catches.
5.Lower the bar slowly until it touches your mid
chest section.
Raise it to the starting position in a slow and
controlled manner and repeat the exercise
Using the bench
Summary of Contents for 621/7859
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