Bowflex Revolution - Manual (Page 39)

37
Chest Exercises
Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
START FINISH
START
• Grasp the Hand Grips so the
cables lie close to the front of
your forearms and palms facing
forward.
• Stand with one foot forward and
one foot back for added stability.
• Stabilize the elbows so they are
slightly bent and slightly behind
or equal to the shoulders.
• Slowly move the arms forward
and inward, bringing the handles
together in front of you.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids. Also ankles,
knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
4, 5 or 6
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Maintain a 90° 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.
Standing Single Arm Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)
START FINISH
START
• Grab the handle so the cable lies
close to the front of your forearm
and palm face forward.
• Stand with one foot forward and
one foot back for added stability.
• Stabilize the elbow so it is
slightly bent and slightly behind
or equal to the shoulder.
• Slowly move the arm forward
and inward, bringing the handle
in front of you.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids. 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 90° angle between upper arm
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 blade pinched, chest lifted
and a slight curve in the lower back.
• Do not lean sideways or turn the trunk
during the motion.