Bowflex Revolution Owners Manual - Page 36

34 Chest Exercises Incline Chest Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Bench Position: 45º Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • 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. • Keep shoulder blades pinched, chest lifted and a slight curve in the lower back. START FINISH START • Grasp the Hand Grips so the cables travel above the forearms. • Keep your forearms in line with the cables at all times. • 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 - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization. Bench Position: 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.