Bowflex Revolution XP - Manual (Page 28)

Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp Hand Grips in both hands.
• Cables travel beneath arms,
forearms aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° lower than
when in the standard Bench Press
Start position.
• Raise chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
• Slowly straighten your elbows,
keeping upper arms at a 90°
angle from your torso. Forearms
should be 5- 6” lower than when
in the standard Bench Press
position.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements slow
and controlled.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
• Maintain a 90° angle between your
upper arms and torso at the start of the
motion, and slightly less than 90° at the
finish.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp Hand Grips in both hands.
• Cables travel over arms, forearms
aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° higher than
when in the standard Bench Press
Start position.
• Raise chest, pinch shoulder blades
together, and maintain a slight arch
in your lower back.
• Slowly straighten your elbows,
keeping upper arms at a 90°
angle from your torso. Forearms
should be 5- 6” higher than when
in the standard Bench Press
position.
• Do not lock your elbows.
• Slowly return to the Start
position, keeping your wrists
steady and your movements slow
and controlled.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
• Maintain a 90° angle between your
upper arms and torso at the start of the
motion, and slightly less than 90° at the
finish.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
Chest exercises
26