Bowflex Revolution Owners Manual - Page 34

32 Muscles worked: Pectoralis Major; Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 5, 6, or 7 Success Tips • Maintain a 90º angle between your upper arms and your torso throughout the exercise. • Limit and control the range of motion so that your elbows do not travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. Muscles worked: Pectoralis Major; Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Maintain a 90º angle between your upper arms and your torso throughout the exercise. • Limit and control the range of motion so that your elbows do not travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. Chest Exercises Decline Chest Fly START FINISH START • Sit in the 45º position, reach straight behind your body, grasp the Hand Grips, and slightly bend your elbows with your palms facing forward. • Keeping knees bent and feet flat on the floor, lay your head back against the bench. • Start with your upper arms out to the sides, level with your shoulders. FINISH • Slowly move your arms parallel to the floor and inward, maintaining the elbow in a slightly bent position throughout the movement. • Slowly return to the Start position keeping your chest muscles tightened during the entire motion. Incline Chest Fly START FINISH START • Reach straight behind your body, grasp the Hand Grips, and slightly bend your elbows with your palms facing forward. • Keeping knees bent and feet flat on the floor, lay your head back against the bench. • Start with your upper arms out to the sides, level with your shoulders. FINISH • Slowly move your arms up and inward, maintaining the elbow in a slightly bent position throughout the movement. • Slowly return to the Start position keeping your chest muscles tightened during the entire motion.