Bowflex Ultimate 2 - Manual (Page 25)

Decline Bench Press
— Shoulder Horizontal Adduction (and elbow extension)
START ACTION
START
• Grasp Hand Grips in both
hands.
• Cables travel beneath arms,
forearms aligned with cables.
• Bend your elbows back,
keeping upper arms at a 90°
angle from your torso. Elbows
should be 10° (5-6" or 13-15
cm) lower than the standard
Bench Press position.
• Raise chest, pinch shoulder
blades together, and maintain
a comfortable arch in lower
back.
• Slowly press your hands
forward, straightening
your arms while moving
your hands to the center
and downward, at least 10°
below your shoulders. Do
not lock
your elbows.
• Slowly return to the
starting position, keeping
your wrists steady and
your movements slow and
controlled.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
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 floor,
head back against bench.
• 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 ACTION
START
• Grasp Hand Grips in both
hands.
• Cables travel above forearms.
Keep your forearms in line
with the cables at all times.
• Bend your elbows back,
keeping upper arms at a 90°
angle from torso. Forearms
10-15° (6-8" or 13-20 cm)
higher than Bench Press
position.
• Raise chest, pinch shoulder
blades together, and maintain
a slight arch in your lower
back.
• Slowly press your hands
forward, straightening your
arms and moving hands to
the center and downward,
at least 10° above your
shoulders.
• Slowly return to the
starting position, keeping
your wrists steady and
your movements slow and
controlled.
FINISH
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between
your upper arms and torso at the
start of the motion, and slightly
more than 90° at the finish.
• Keep knees bent, feet on floor,
head back against bench.
• Do not let your elbows travel
behind your shoulders.
• Keep shoulder blades pinched
together and maintain good
spinal alignment.
Chest Exercises
23