Bowflex Revolution Owners Manual - Page 40

38 Chest Exercises Standing Incline 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. • 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 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. Standing Decline 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. • 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 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 equal to the shoulders. FINISH • Slowly move the arms slightly downward and inward, bringing the handles together in front of you at about lower chest height. • Slowly return to the Start position, keeping tension on the chest throughout the motion.