Bowflex Conquest Owners Manual - Page 17

Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • 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 knees bent, feet on floor, head back against bench. • Do not let your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START • Grasp Hand Grips in both hands. • Cables travel beneath arms, forearms aligned with cables. • Bend your elbows back, keeping upper arms at a 90° angle from your torso. Elbows should be 10° (5-6" or 13-15 cm) lower than the standard Bench Press position. • Raise chest, pinch shoulder blades together, and maintain a comfortable arch in lower back. ACTION • Slowly press your hands forward, straightening your arms while moving your hands to the center and downward, at least 10° below your shoulders. Do not lock your elbows. • Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled. Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • 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 knees bent, feet on floor, head back against bench. • Do not let your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START • Grasp Hand Grips in both hands. • Cables travel above forearms. Keep your forearms in line with the cables at all times. • Bend your elbows back, keeping upper arms at a 90° angle from torso. Forearms 10-15° (6-8" or 13-20 cm) higher than Bench Press position. • Raise chest, pinch shoulder blades together, and maintain a slight arch in your lower back. ACTION • Slowly press your hands forward, straightening your arms and moving hands to the center and downward, at least 10° above your shoulders. • Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled. 17