Bowflex Revolution XP Owners Manual - Page 29

27 Chest Exercises Decline Chest Fly - Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Maintain a 60-90º angle between upper arms and torso during the exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on Platform, head back against Seat Back Pad. • To improve your pectoralis involvement, pinch your shoulder blades together throughout movement. START FINISH START • Grasp Hand Grips in both hands. • Open your arms into a wide, "embrace" position, elbows slightly bent. Press your forearms downward. At full extension, hands should be level with your hips, palms facing forward. • Do not lock your elbows. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. FINISH • Slowly press your arms forward and downward, straightening arms and moving your hands together. Hands should be 5-6" lower than standard Chest Fly finish position. • Rotate your wrists and forearms upward. • Return to Start position, slowly bringing your arms in front of you, just below chest level. Incline Chest Fly - Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Maintain a 60-90º angle between upper arms and torso during the exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on Platform, head back against Seat Back Pad. • To improve your pectoralis involvement, pinch your shoulder blades together throughout movement. START FINISH START • Grasp Hand Grips in both hands. • Press your arms forward and upward, straightening arms and moving your hands together. Hands should be 5-6" higher than standard Chest Fly Start position. • Do not lock your elbows. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. FINISH • Open your arms into a wide, "embrace" position, elbows slightly bent. Press your forearms upward. At full extension, your elbows should be level with your ears, palms facing forward. • Rotate your wrists and forearms upward. • Return to Start position, slowly bringing your arms in front of you, just below chest level.