Bowflex Revolution XP Owners Manual - Page 28

26 Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 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 Platform, head back against Seat Back Pad. • Do not let your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Grasp Hand Grips in both hands. • Cables travel beneath arms, forearms aligned with cables. • Bend your elbows, keeping your forearms at least 10° lower than when in the standard Bench Press Start position. • Raise chest, pinch shoulder blades together, and maintain a comfortable arch in lower back. FINISH • Slowly straighten your elbows, keeping upper arms at a 90° angle from your torso. Forearms should be 5- 6" lower than when in the standard Bench Press position. • Do not lock your elbows. • Slowly return to the Start 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 Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 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 Platform, head back against Seat Back Pad. • Do not let your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Grasp Hand Grips in both hands. • Cables travel over arms, forearms aligned with cables. • Bend your elbows, keeping your forearms at least 10° higher than when in the standard Bench Press Start position. • Raise chest, pinch shoulder blades together, and maintain a slight arch in your lower back. FINISH • Slowly straighten your elbows, keeping upper arms at a 90° angle from your torso. Forearms should be 5- 6" higher than when in the standard Bench Press position. • Do not lock your elbows. • Slowly return to the Start position, keeping your wrists steady and your movements slow and controlled.