Bowflex Revolution - Manual (Page 36)

34
Chest Exercises
Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp the Hand Grips so
the cables travel above the
forearms.
• Keep your forearms in line with
the cables at all times.
• Start with elbows bent to 90º and
slightly behind or even with the
shoulders.
• Press slightly upward, away from
your chest, bringing the handles
together in front of you at about
10º above your shoulders.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps.
Bench Position:
45º
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
• Maintain a 90º angle between upper
arms and torso at the start of the press,
and slightly higher than 90º at the finish.
• Keep chest muscles tight, limit and
control your range of motion.
• Keep knees slightly bent, feet flat on the
floor.
• Keep shoulder blades pinched, chest
lifted and a slight curve in the lower
back.
Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Stand with one foot forward and
one foot back for added stability.
• Start with elbows bent to 90º and
slightly behind or even with the
shoulders.
• Press slightly upward, away from
your chest, bringing the handles
together in front of you at about
10º above your shoulders.
• 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.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Maintain a 90º angle between upper arms
and torso at the start of the press, and
slightly higher than 90º 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 shoulder blades pinched, chest lifted
and a slight curve in the lower back.