Bowflex Xtreme Assembly and Owners Manual - Page 32

30 Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid) and triceps. Position: Seated (seat in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - standard position Before You Begin: Remove Leg Extension and adjust seat to lowest setting. Key Points: • Maintain 90º angle between upper arms and torso at the bottom of the motion, and slightly less than 90º at the top of the motion. • Limit range of motion so elbows do not travel behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Sit and grasp hand grips with cable and grip positioned beneath forearm. • Lower arms 5-6 inches from standard bench press position. • Straighten arms to front. • Be sure arms are directly in line with cables, palms facing down and wrists straight. • Raise chest and pinch shoulder blades together. Keep a gentle arch in lower back. ACTION • Slowly move elbows outward, simultaneously bending arms, keeping forearms in line with cables at all times. • Stop when upper arms are straight out to sides, 10º below shoulders. • Slowly press forward, moving hands toward center. Return to start position, arms straight at shoulder width, hands just above knees in line with cables. Keep chest muscles tightened.. Incline Bench Press - Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major), especially upper portion. Also involves front shoulder muscles (anterior deltoid) and triceps. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Upper arms will be 90º from sides of torso at the bottom of movement and slightly more than 90º from the front of torso at the top. • Limit range of motion so elbows do not travel behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Sit and grasp hand grips. • Straighten arms to front. • Raise arms 6-8 inches above regular bench press position. • Keep arms in line with cables, palms down, wrists straight. • Raise chest and pinch shoulder blades together. Keep a slight, comfortable, arch in lower back. ACTION • Slowly move elbows out, simultaneously bending arms. Keep forearms in line with cables. • Stop when upper arms are out to sides, 10º above shoulders. • Slowly press forward, moving hands toward center. Return to start position, with arms straight to front at shoulder width and in line with cables.