Bowflex Revolution XP - Manual (Page 32)

30
Chest exercises
Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp the handles so the cables
travel under the forearm.
• Keep your forearms in line with the
cable at all times.
• Start with elbows back and upper
arms 90° from your torso.
• Elbows should be 10° lower than
the standard bench press position.
• Stand with one foot forward and
one foot back for added stability.
• Press forward, straightening your
arms while moving your hands
toward the center and slightly
downward about 10˚ below your
shoulders.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3, 4 or 5
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Maintain a 90° angle between your upper
arms and torso at the start of the motion,
and slightly less than 90˚ at the finish.
• Keep chest muscles tight, limit and control
your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulderblades pinched, chest lifted
and a slight curve in the lower back.
Standing Decline Chest Press W/ Alternating Motion
START FINISH
START
• Grasp the handles so the cables
are in line and close to the front
of your forearms.
• Stand with one foot forward and
one foot back for added stability.
• Start with one elbow bent to
90° and slightly behind or even
with the shoulder, the other arm
straight in front of you 10˚ lower.
Do not lock the elbow.
• Press one arm slightly downward
away from your chest, as the
other arm moves out and back.
This is an alternating motion,
so your arms will move in the
opposite direction during the set.
• Slowly return each arm to the
Start position, keeping tension on
the chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3, 4 or 5
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Keep chest muscles tight, limit and control
your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulderblades pinched, chest lifted
and a slight curve in the lower back.
• Do not allow your torso to rotate or bend
side to side during the motion.