Bowflex Revolution Owners Manual - Page 39

37 Chest Exercises Standing Chest Fly - Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization. Bench Position: 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 Hand Grips 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 Single Arm Chest Fly - Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Deltoids. 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 90° angle between upper arm 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 blade pinched, chest lifted and a slight curve in the lower back. • Do not lean sideways or turn the trunk during the motion. START FINISH START • Grab the handle so the cable lies close to the front of your forearm and palm face forward. • Stand with one foot forward and one foot back for added stability. • Stabilize the elbow so it is slightly bent and slightly behind or equal to the shoulder. FINISH • Slowly move the arm forward and inward, bringing the handle in front of you. • Slowly return to the Start position, keeping tension on the chest throughout the motion.