Bowflex Revolution XP Owners Manual - Page 33
Shoulder Horizontal Adduction elbow stabilization
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31 Chest Exercises Standing Chest Fly - Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. Position: Standing-facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk. • Maintain a 90° 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 the handles so the cables lie close to the front of your forearms and palms facing forward. • Stand with one foot forward and one foot back for added stability. • Stabilize the elbows so they are slightly bent and slightly behind or equal to the shoulders. FINISH • Slowly move the arms forward and inward, bringing the handles together in front of you. • Slowly return to the Start position, keeping tension on the chest throughout the motion. Standing Incline Chest Fly - Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. Position: Standing-facing outward. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk. • 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 the handles so the cables lie close to the front of your forearms, and palms face forward. • Stand with one foot forward and one foot back for added stability. • Stabilize the elbows so they are slightly bent and slightly behind or even with the shoulders. FINISH • Slowly move the arms slightly upward and inward, bringing the handles together in front of you at about neck/chin height. • Slowly return to the Start position, keeping tension on the chest throughout the motion.