Bowflex Revolution Owners Manual - Page 32

30 Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench. • Do not let your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Curl grips up into position. • Keep elbows back and out to your sides. FINISH • Press straight out a way from chest. • Return to Start position slowly. Chest Fly - Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench. • Do not let your elbows travel behind your shoulders. • To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements. START FINISH START • Grasp Hand Grips in both hands. • Open your arms into a wide, elbow bent position. Keeping elbows and forearms below chest level, palms forward. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. FINISH • Slowly press your arms forward and upward, straightening arms and moving your hands together. • Slowly return to Start position