Bowflex Revolution - Manual (Page 33)

31
Chest Exercises
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction
START FINISH
START
• Sit on the bench facing away
from the engine.
• Reach behind your body
and grasp the Hand Grips
with an overhand grip, as shown
above.
• Bend your elbows until
your hands are level with
your waist.
• Using moderate speed, rotate
your trunk and press your
arm(s) forward to full extension,
allowing shoulder blade to move
forward at the end of the punch.
• Slowly return to the Start
position. Do not relax the tension
in your arm.
• You may vary this exercise by
using bilateral movement with
both arms or punching upward or
downward.
FINISH
Muscles worked:
Anterior Deltoid; Triceps; Pectoralis Major
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 (up/center)
Success Tips
• Maintain an upright, erect posture as
your trunk rotates with the punch.
• Keep knees bent and feet on floor.
• Maintain good spinal alignment.
Lying Cable Crossover — Shoulder Adduction (elbow stabilized)
START FINISH
START
• Lie flat on your back, head toward
the engine. Position yourself far
enough down the Bench to grasp
the Hand Grips over your head
with arms straight out to the side.
• Grasp the Hand Grips, palms
facing down toward your feet.
• Tighten your abdominals to
stabilize your spine. Maintain a
slight, comfortable arch in your
lower back.
• Keep your elbows straight, while
moving your arms in an arc
upward and across your torso
toward the opposite thigh.
• Control the return to the Start
position by slowly moving your
arms back to shoulder level,
releasing the shoulder blades
and keeping arms straight.
FINISH
Muscles worked:
Pectoralis Major
Bench Position:
Flat
Accessory:
Long Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
• Keep chest lifted throughout exercise.
• Keep knees bent, feet on floor, head
back against bench.