Bowflex Blaze Owners Manual - Page 19

Chest Exercises Decline Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major, Deltoids, and Triceps START FINISH Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips • Maintain a 90o angle between your upper arms and torso at the start of the motion and slightly less than 90o at the finish. • Keep your knees bent, feet on floor, and your head back against Bench. • Do not let your elbows travel behind your shoulders. • Keep your shoulder blades pinched together, and maintain good spinal alignment. Start Action • Grasp the Handgrips in both hands, cables travel beneath your arms, forearms aligned with cables. • Bend your elbows back, keeping your forearms at a 90o angle from your torso. Elbows should be 10o (5-6" or 13-15 cm) lower than the standard Bench Press position. • Slowly press your hands forward, straightening your arms while moving your hands to the center and downward, at least 10o below your shoulders. Do not lock your elbows. • Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled. • Raise your chest, pinch shoulder blades together, and maintain a comfortable arch in lower back. Incline Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major, Deltoids, and Triceps Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips • Maintain a 90o angle between your upper arms and torso at the start of the motion and slightly less than 90o at the finish. • Keep your knees bent, feet on floor, and your head back against bench. • Do not let your elbows travel behind your shoulders. • Keep your shoulder blades pinched together, and maintain good spinal alignment. START FINISH Start • Grasp the Handgrips in both hands. • Cables travel above your forearms. Keep your forearms in line with the cables at all times. • Bend your elbows back, keeping your forearms at a 90o angle from your torso and forearms 10-15o (6-8" or 13-20 cm) higher than the Bench Press position. • Raise your chest, pinch shoulder blades together, and maintain a slight arch in lower back. Action • Slowly press your hands forward, straightening your arms and moving your hands to the center and downward at least 10o above your shoulders. • Slowly return to the Start position, keeping your wrists steady and your movements slow and controlled. 19