Bowflex Revolution XP - Manual (Page 31)

29
Chest exercises
Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)
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.
• 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.
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:
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.
Standing Incline Chest Press w/ Alternating Motion
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, and the other arm
straight in front of you at a slight
inclined angle about head high.
• Press one arm slightly upward
away from your chest, the other
arm 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:
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 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 torso to rotate or bend
side to side during the motion.