Bowflex Revolution XP Owners Manual - Page 30

Shoulder Horizontal Adduction and elbow extension

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28 Chest Exercises Standing Chest Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Position: Standing-facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90º angle between upper arms and torso throughout the motion. • Keep chest muscles tight, limit and control your range of motion. • Keep knees slightly bent, feet flat on the floor and in a staggered step for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in the lower back. START FINISH START • Grasp Hand Grips so the cables are in line close to the front of your forearms. • Stand with one foot forward and one foot back for added stability. • Start with elbows bent to 90º and slightly behind or equal to the shoulders. FINISH • Press straight out away from your chest, bringing the handles together in front of you. • Slowly return to the Start position, keeping tension on the chest throughout the motion. Standing Chest Press w/ Alternating Shoulder Movement Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Position: Standing-facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 3 or 4 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90º angle between upper arms and torso throughout the motion. • Keep chest muscles tight, limit and control your range of motion. • Keep knees slightly bent, feet flat on the floor and in a staggered step for stability. • Keep shoulder blades pinched, chest lifted and a slight curve in the lower back. • Do not allow your trunk to rotate during the motion. START FINISH START • Grasp Hand Grips so the cables are in line close to the front of your forearms. • Stand with one foot forward and one foot back for added stability. • Start with elbows bent to 90º and slightly behind or equal to the shoulders. FINISH • Press straight out away from your chest with one arm, as the other arms moves out and back. This is an alternating motion, so your arms will move in the opposite direction during the set. • Slowly return each arm to the Start position keeping tension on the chest throughout the motion.

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28
Chest Exercises
Standing Chest Press
— Shoulder Horizontal Adduction (and elbow extension)
START
FINISH
START
• Grasp Hand Grips so the cables
are in line close to the front of
your forearms.
• Stand with one foot forward and
one foot back for added stability.
• Start with elbows bent to 90º and
slightly behind or equal to the
shoulders.
• Press straight out away from
your chest, bringing the handles
together in front of you.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
Muscles worked:
Pectoralis
Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3 or 4
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Maintain a 90º angle between upper arms
and torso throughout the motion.
• Keep chest muscles tight, limit and control
your range of motion.
• Keep knees slightly bent, feet flat on the
floor and in a staggered step for stability.
• Keep shoulder blades pinched, chest lifted
and a slight curve in the lower back.
Standing Chest Press w/ Alternating Shoulder Movement
START
FINISH
START
• Grasp Hand Grips so the cables
are in line close to the front of
your forearms.
• Stand with one foot forward and
one foot back for added stability.
• Start with elbows bent to 90º and
slightly behind or equal to the
shoulders.
• Press straight out away from
your chest with one arm, as the
other arms moves out and back.
This is an alternating motion,
so your arms will move in the
opposite direction during the set.
• Slowly return each arm to the
Start position keeping tension on
the chest throughout the motion.
FINISH
Muscles worked:
Pectoralis
Major; Deltoids; Triceps. Also ankles,
knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3 or 4
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Maintain a 90º angle between upper arms
and torso throughout the motion.
• Keep chest muscles tight, limit and control
your range of motion.
• Keep knees slightly bent, feet flat on the floor
and in a staggered step for stability.
• Keep shoulder blades pinched, chest lifted
and a slight curve in the lower back.
• Do not allow your trunk to rotate during the
motion.