Chest Exercises

25

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Position:

Seated—facing outward

Accessory:

Long Hand Grips

Adjustable Arm Position:

5 or 6

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 Platform, head back against Seat Back Pad.

Keep elbows in front of shoulders.

Keep shoulder blades pinched together and maintain good spinal alignment.

START

START

Grasp Hand Grips in both hands.

Bend your elbows until hands are at chest level. Rotate upper arms away from torso, elbows out, palms forward.

Line up arms with cables keeping your wrists straight.

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

FINISH

FINISH

Slowly press your hands forward, straightening your arms while moving your hands together.

Do not lock elbows.

Return to Start position, keeping your wrists at shoulder width and in line with the cables.

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major; Anterior Deltoid

Position:

Seated—facing outward

Accessory:

Long Hand Grips

Adjustable Arm Position:

5 or 6

Success Tips

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 Platform, head back against Seat Back Pad.

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

START

START

Grasp Hand Grips in both hands.

Open your arms into a wide, elbow bent position. Keep 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

FINISH

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

Rotate your wrists and forearms upward, making sure that your arms are directly in line with the cables.

Slowly return to Start position.

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Bowflex RevolutionXP manual Chest Exercises, Adjustable Arm Position Success Tips

RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.