Bowflex Revolution manual Chest Exercises

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Chest Exercises

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

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

3, 4 or 5

Success Tips

•Stabilize body from your feet all the way up through your trunk.

•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 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 shoulderblades pinched, chest lifted and a slight curve in the lower back.

START

START

•Grasp the Hand Grips so the cables travel under the forearm.

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

•Start with elbows back and upper arms 90° from your torso.

•Elbows should be 10˚ lower than the standard bench press position.

•Stand with one foot forward and one foot back for added stability.

FINISH

FINISH

•Press forward, straightening your arms while moving your hands toward the center and slightly downward about 10˚ below your shoulders.

•Do not lock your elbows.

•Slowly return to the Start position, keeping tension on the chest throughout the motion.

Standing Decline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

3, 4 or 5

Success Tips

•Stabilize body from your feet all the way up through your trunk.

•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 shoulderblades 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.

START

START

•Grasp the Hand Grips so the cables are in line and close to the front of your forearms.

•Stand with one foot forward and one foot back for added stability.

•Start with one elbow bent to 90° and slightly behind or even with the shoulder, the other arm straight in front of you 10˚ lower. Do not lock the elbow.

FINISH

FINISH

•Press one arm slightly downward away from your chest, as 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.

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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 GuideUsing Your Bowflex Revolution Home Gym Adjusting and Understanding ResistanceSpiraFlex 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 GripsAttaching Accessories, Benches, and Seats Leg Press SeatbackLeg 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 OutWorkouts Minute Better Body WorkoutAdvanced 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 ExercisesAdjustable 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 Body Weight MeasurementsCircumference of Body Parts Women MeasureSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum 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
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