Bowflex SelectTech BD1090 - Manual (Page 22)

20
Chest Exercises
Flat Chest Press
Incline Chest Press
START ACTION
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Inclined to 45 degrees
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start
of the motion and slightly more than 90
degrees from your torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly under
your knees.
• Do not let your elbows travel behind your
shoulders when you are lowering the
dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Keep your arms directly in line with the
dumbbell over your wrists and elbows.
START
• Grab the dumbbells and lie back on
the bench.
• Bend your elbows back, keeping
your arms at approximately
60-90 degrees away from your sides,
and your elbows equal to your
shoulder.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
• Slowly press the dumbbells upward,
straightening your arms while
moving the dumbbells toward each
other, directly over the center of your
chest.
• Don’t lock out your elbows, keep the
tension on the chest.
• Slowly return to the starting position,
keeping your wrists steady and your
movements slow and controlled.
FINISH
START ACTION
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Flat
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start of
the motion, and a 90 degree angle from
your torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly under
your knees.
• Do not let your elbows travel behind your
shoulders when you are lowering the
dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
• Grab the dumbbells and lie back on
the bench.
• Bend your elbows back keeping your
arms at approximately 60-90 degrees
away from your sides, and your
elbows equal to your shoulder.
• Keep your arms directly in line with
the dumbbell, over your wrists and
elbows.
• Raise your chest, pinch your shoulder
blades together and maintain a
comfortable arch in your lower back.
• Slowly press the dumbbells uprward,
straightening your arms while
moving the dumbbells toward each
other, directly over the center of your
chest.
• Don’t lock out your elbows, keep the
tension on the chest.
• Slowly return to the starting position,
keeping your wrists steady and your
movements slow and controlled.
FINISH