Bowflex Revolution manual Chest Exercises

Models: Revolution

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Chest Exercises

35

Standing 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.

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

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 facing 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 forward and inward, bringing the handles together in front of you.

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

Standing Single Arm 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.

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

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

Do not lean sideways or turn the trunk during the motion.

START

START

Grab the handle so the cable lies close to the front of your forearm and palm face forward.

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

Stabilize the elbow so it is slightly bent and slightly behind or equal to the shoulder.

FINISH

FINISH

Slowly move the arm forward and inward, bringing the handle in front of you.

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

Page 37
Image 37
Bowflex Revolution manual Chest Exercises