MUSCLES WORKED:

PECTORALIS MAJOR      RHOMBOID    
ANTERIOR DELTOID       BICEPS
POSTERIOR DELTOID      TRICEPS

LOWER TRAPEZIUS
INSTRUCTIONS FOR USE:

PEC FLY: 1.  SIT IN MACHINE WITH BACK ON PAD. ADJUST PRESS BARS FOR PEC FLY MOTION.

 

2.  GRASP HANDLES. IN A SLOW AND CONTROLLED MOTION, DRAW ARMS TOGETHER BY SQUEEZING TOGETHER (RETRACTING) SHOULDER BLADES. ELBOWS SHOULD BE AT 90 DEGREE ANGLE.

 

3.  WHILE MAINTAINING THE CONTROLLED MOTION, RETURN ARMS TO STARTING POSITION WITHOUT SETTING WEIGHT DOWN OR RELAXING THE MUSCLE.

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REAR DELT: 1.  SIT IN MACHINE WITH CHEST ON PAD. ADJUST PRESS BARS FOR REAR DELT MOTION.

 

2.  GRASP HANDLES. IN A SLOW AND CONTROLLED MOTION, PULL HANDLES TOWARD YOU BRINGING ELBOWS BACK AS FAR AS POSSIBLE WHILE KEEPING FOREARMS PARALLEL TO FLOOR.

CONTRACT LAT MUSCLES FULLY WITHOUT COMPROMISING FORM.

 

3.  WHILE MAINTAINING THE CONTROLLED MOTION,  RETURN BAR TO STARTING POSITION. DO NOT ALLOW MUSCLES TO RELAX BEFORE NEXT REPETITION.

 

4.  REMEMBER TO EXHALE ON THE EXERTION OF THE MOVEMENT AND INHALE ON THE RELEASE FOR BOTH WORKOUTS.