Bowflex Revolution manual Chest Exercises

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Chest Exercises

Standing Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

Muscles worked:

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

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4, 5 or 6

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

START

START

•Grasp the Hand Grips so the cables lie close to the front of your forearms, and palms face forward.

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

•Stabilize the elbows so they are slightly bent and slightly behind or even with the shoulders.

FINISH

FINISH

•Slowly move the arms slightly upward and inward, bringing the handles together in front of you at about neck/chin height.

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

Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

Muscles worked:

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

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.

•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

START

•Grasp the Hand Grips so the cables lie close to the front of your forearms and palms face forward.

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

•Stabilize the elbows so they are slightly bent and slightly behind or equal to the shoulders.

FINISH

FINISH

•Slowly move the arms slightly downward and inward, bringing the handles together in front of you at about lower chest height.

•Slowly return 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 GuideSpiraFlex Resistance Using Your Bowflex Revolution Home GymAdjusting and Understanding 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 Plate Attaching Accessories, Benches, and SeatsLeg Press Seatback Preacher Curl Multi-Position BenchBowflex Revolution Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutAdvanced General Conditioning WorkoutsMinute Better Body Workout 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 Circumference of Body Parts Body WeightMeasurements Women MeasureMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 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