Bowflex Revolution - Manual (Page 40)

38
Chest Exercises
Standing Incline 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 face
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 even with the shoulders.
• Slowly move the arms slightly
upward and inward, bringing the
handles together in front of you
at about neck/chin height.
• 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.
• 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 Decline 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 face
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 slightly
downward and inward, bringing
the handles together in front of
you at about lower chest height.
• 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.
• 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.