Learn which MACHINES work your CHEST and how to use them.

 

Do you stick to the same exercises and machines every time you work out? Do you do this because you are unsure about which of the other machines to use and how to use them? This is a common issue that limits many people to the same workout time and time again.

Unfortunately, a lack of variation in your workout inhibits you from making progress because your body adapts to these exercises over time. Not to mention, it can get pretty boring doing the same thing over-and-over again.


Remember, each machine has a placard or sign on it that gives you a description as to how you should use the equipment and which muscle groups they work. Always read the placards if you are uncertain how to use a machine before using it.

IMPORTANT: If you are not sure how heavy the weight should be for your strength level and fitness goal, start with the lightest weight setting. Perform 2 or 3 reps and then make incremental increases until you find the appropriate weight that is right for you and your fitness goal.

Tips for performing a CHEST PRESS or CHEST FLY:

1. Don’t allow the machine to support the weight until you are completely done. Stop the weight just before it rests on the machine.
2.  If the weight is resting or touching the machine between repetitions during the exercise, then shorten the range of motion by stopping with weight just before it touches down.
3. Use a controlled motion and tempo during the entire exercise. Never rush or sacrifice form.
4. Tighten your core muscles—your stomach should be tightened and your back should be held in perfect posture.

Chest Press Machines
Whether you are sitting, standing or lying down; a CHEST PRESS always has the same basic motion that involves pushing away from your body.
As you perform a CHEST PRESS you will push the weight away from you, then allow the weight, as you control it, to come toward your CHEST while bending at the elbow. The “PRESS” in chest press indicates the pressing motion you use to push the weight away from your body while extending your arms.

Chest Fly Machines
Again, whether you are sitting, standing or lying down a CHEST FLY always has the same basic motion that involves squeezing or wrapping your arms from the sides of your body to out in front of you. One difference between a FLY and PRESS is that while performing a FLY you keep your elbow at the same angle throughout the entire exercise. It doesn’t bend or extend from its original angle during the exercise

Best Fitness BFMG20 Sportsmans Gym

The Best Fitness BFMG20 Sportsmans Gym is designed to provide a total body, muscle-building workout in a surprisingly compact area, making it ideal for at-home fitness enthusiasts looking to save space. At just 79 inches tall, this versatile gym easily fits in most basements and low-ceiling homes, and creative engineering allows for both press arm and pectoral fly routines to be performed in the same unit. Upper and lower pulleys enable dozens of exercises that let you challenge every muscle group for faster results and total-body strength.
Padded press arms follow the natural arc of a free weight bench press and dumbbell fly. Nylon-coated, aircraft-quality 2,200-pound cables, along with fiberglass pulleys and ball bearing movement on solid axle rotation, ensure smooth, satisfying movements and long-term durability. The gym's "no-cable-change" design includes a high pulley with wide-grip lat bar and low pulley with narrow-grip low-row bar.
Included Exercises

• Bench press
• Pectoral fly
• Front and back lat pull-down
• Triceps press-down and extension
• Leg extension and curl
• Low pulley station:
  
  • Curls
  • Seated, upright, and bent-over rows
  • Shrugs
  • Oblique bends
  • Adduction and abduction
  • Front and side deltoid raises

Specifications

• 150-pound weight stack
• 263-pound total weight
• Cable line tested to 2,200 pounds
• Measures 47-by-78-by-64 inches (W x H x D)
• Comes with wide-grip lat bar and low-row bar

Warranty
This Best Fitness gym includes a limited three-year manufacturer's warranty against defects in materials and workmanship.
About Best Fitness
Best Fitness is a brand operated by Body-Solid, Inc. a leading manufacturer and distributor of high quality fitness equipment for the home and commercial markets. With over 20 years of experience, Body-Solid offers one of the widest arrays of products in the industry, including multi-station gyms, free weight machines, a complete line of cardiovascular products, weight plates, kettle bells, dumbbells, and fitness accessories.

Product Description

BEST FITNESS BFMG20 Sportsman Gym. The innovative BFMG20 Sportsman Gym is designed to help you take your home workouts to the next level... or the lower level. At just 79 inches tall, this sturdy, multifunction gym easily fits within the confines of most basements and low-ceiling homes and offers a well made home gym aimed at exercisers with both limited space and limited budget. Creative engineering has incorporated press arm and pec fly into the same unit, and the BFMG20 also features both lower and upper pulleys that enable you to do dozens of exercises.