Bowflex Revolution XP - Manual (Page 30)

28
Chest exercises
Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension)
START FINISH
START
• Grasp Hand Grips so the cables
are in line close to the front of
your forearms.
• Stand with one foot forward and
one foot back for added stability.
• Start with elbows bent to 90º and
slightly behind or equal to the
shoulders.
• Press straight out away from
your chest, bringing the handles
together in front of you.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3 or 4
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Maintain a 90º 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.
Standing Chest Press w/ Alternating Shoulder Movement
START FINISH
START
• Grasp Hand Grips so the cables
are in line close to the front of
your forearms.
• Stand with one foot forward and
one foot back for added stability.
• Start with elbows bent to 90º and
slightly behind or equal to the
shoulders.
• Press straight out away from
your chest with one arm, as the
other arms moves out and back.
This is an alternating motion,
so your arms will move in the
opposite direction during the set.
• Slowly return each arm to the
Start position keeping tension on
the chest throughout the motion.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also ankles,
knees, hips and core in stabilization.
Position:
Standing—facing outward. Seat removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
3 or 4
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Maintain a 90º 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.
• Do not allow your trunk to rotate during the
motion.