Bowflex Revolution XP - Manual (Page 27)

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Chest exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 90° angle between upper
arms and torso throughout motion.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• Keep elbows in front of shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Grasp Hand Grips in both hands.
• Bend your elbows until hands
are at chest level. Rotate upper
arms away from torso, elbows
out, palms forward.
• Line up arms with cables keeping
your wrists straight.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
START
START
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START FINISH
START
• Grasp Hand Grips in both hands.
• Open your arms into a wide,
elbow bent position. Keep
elbows and forearms below
chest level, palms forward.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
• Slowly press your arms forward
and upward, straightening arms
and moving your hands together.
• Rotate your wrists and forearms
upward, making sure that your
arms are directly in line with the
cables.
• Slowly return to Start position.
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• To improve your pectoralis involvement,
keep your shoulder blades pinched
together throughout upward and
downward movements.
• Slowly press your hands
forward, straightening your
arms while moving your hands
together.
• Do not lock elbows.
• Return to Start position, keeping
your wrists at shoulder width and
in line with the cables.
FINISH
FINISH