Bowflex Revolution XP Owners Manual - Page 31

29 Chest Exercises Standing Incline 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: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90º angle between upper arms and torso at the start of the press, and slightly higher than 90º at the finish. • 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 • Stand with one foot forward and one foot back for added stability. • Start with elbows bent to 90º and slightly behind or even with the shoulders. FINISH • Press slightly upward, away from your chest, bringing the handles together in front of you at about 10º above your shoulders. • Slowly return to the Start position, keeping tension on the chest throughout the motion. Standing Incline Chest Press w/ Alternating Motion 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: 4 or 5 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 torso to rotate or bend side to side 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, and the other arm straight in front of you at a slight inclined angle about head high. FINISH • Press one arm slightly upward away from your chest, the other arm 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.