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Chest Exercises

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

Maintain a 90° angle between upper arms and torso throughout motion.

Keep chest muscles tightened. Limit and control your range of motion.

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

 

FINISH

 

 

 

 

START

FINISH

Curl grips up into position.

• Press straight out a way from

Keep elbows back and out to

chest.

 

your sides.

• Return to Start position slowly.

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

START

FINISH

Maintain a 60-90° angle between upper arms and torso during exercise.

Keep chest muscles tightened. Limit and control your range of motion.

Keep knees bent, feet on floor, head back against bench.

Do not let your elbows travel behind your shoulders.

To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements.

START

Grasp Hand Grips in both hands.

Open your arms into a wide, elbow bent position. Keeping elbows and forearms below chest level, palms forward.

Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back.

FINISH

Slowly press your arms forward and upward, straightening arms and moving your hands together.

Slowly return to Start position

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Bowflex Revolution manual Chest Exercises, Adjustable Arm Position Success Tips