Bowflex Revolution - Manual (Page 37)

35
Chest Exercises
Standing Incline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction
START FINISH
START
• Grasp the Hand Grips so the
cables are in line close to the
front of your forearms.
• 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, and the other arm
straight in front of you at a slight
inclined angle about head high.
• Press one arm slightly upward
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.
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 throughout the motion.
• 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.
• Do not allow your torso to rotate or bend
side to side during the motion.
Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
• Grasp the Hand Grips 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 90º from your torso.
• Elbows should be 10º lower
than the standard bench press
position.
• Press forward, straightening your
arms while moving your hands
toward the center and slightly
downward about 10º below your
shoulders.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
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 less 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.
FINISH START