Chest exercises – Bowflex Revolution User Manual

Page 38

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36

Chest Exercises

Standing Decline Chest Press

— Shoulder Horizontal Adduction (and elbow extension)

START

FINISH

START

• 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 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.

Bench Position:

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

— Shoulder Horizontal Adduction

START

FINISH

START

• Grasp the Hand Grips 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 stabiliza-

tion.

Bench Position:

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.

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