Fly (BowFlex Crossover)

Shoulder extension/adduction (elbow stabilized near extension) Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion. Pulley position: Wide only. Starting position: • With the bench flat, lie on your back with your head toward the Power Rods®. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the Power Rods®. Keep the knees bent and feet flat on the floor. • Extend the arms overhead and grasp the handles with your palms facing the ceiling. • Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back. Motion: • Move your hands in an arc upward angling toward midline and then downward toward the opposite leg. • Control the return to the starting position by slowly moving the arms back up, uncrossing, and moving overhead. Key points: • Keep your chest lifted, even as your arms near your legs.
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