Bowflex Revolution manual 45º

Page 34

32

Chest Exercises

Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps.

Bench Position:

45º

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

•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.

•Keep shoulder blades pinched, chest lifted and a slight curve in the lower back.

START

START

•Grasp the Hand Grips so the cables travel above the forearms.

•Keep your forearms in line with the cables at all times.

•Start with elbows bent to 90º and slightly behind or even with the shoulders.

FINISH

FINISH

•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.

Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:
Muscles worked:	START		FINISH

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabiliza- tion.

Bench Position:

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.

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.

FINISH

•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.

Image 34

Contents Fitness Guide Product Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution Home Gym Bowflex Revolution Parts Reference GuideAdjusting and Understanding Resistance Using Your Bowflex Revolution Home GymSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Attaching Hand Grips and Foot Harnesses Hand GripsLeg Press Seatback Attaching Accessories, Benches, and SeatsLeg Press Plate Preacher Curl Multi-Position BenchBowflex Revolution Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutMinute Better Body Workout WorkoutsAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-FBody Building Frequency 3 Days On, 1 Day OffCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per WeekTrue Aerobic Circuit Training Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest Exercises Adjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Women MeasureWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Limited Warranty Week Satisfaction GuaranteeBowflex Revolution Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States