Bowflex Motivator 2 manual Cm higher than Bench Press position

Chest Exercises

Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

START FINISH

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.

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.

ACTION

•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.

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

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

START FINISH

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.

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.

ACTION

•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.

Chest Exercises 33