Chest
Incline Press
Muscles worked: Pectorals
How to use: Adjust seat height to align the handles with your chest. Grasp the handles with an overhand grip, then press the handles forward, maintaining a slight elbow bend. To adjust difficulty, add or remove weighted plates from the sides of the machine. Pro-tip: Press your back flat into the bench and plant your feet to ensure an engaged core.
Pec-Delt Fly
Muscles worked: Pecs, Delts
How to use: Adjust the seat so that the grip handles are between your ear and shoulder. There are two movements that can be done with this machine, a Pec Fly, or a Delt fly. For the Pec Fly, sit with your back to the bench. Hold the grip and pull the handles together in front of your chest. To perform the Delt Fly, pull the pin out from the top of the machine and rotate the handles to be together to be in front of the bench. Grip the handles in front of you, then push them away, leading with your knuckles. To adjust difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: Press your back flat into the bench and plant your feet to ensure an engaged core.
