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Chest Exercises

Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabiliza- tion.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

3, 4 or 5

Success Tips

•Stabilize body from your feet all the way up through your trunk.

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

START

START

•Grasp the handles so the cables travel under the forearm.

•Keep your forearms in line with the cable at all times.

•Start with elbows back and upper arms 90° from your torso.

•Elbows should be 10° lower than the standard bench press position.

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

FINISH

FINISH

•Press forward, straightening your arms while moving your hands toward the center and slightly downward about 10˚ below your shoulders.

•Do not lock your elbows.

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

Standing Decline Chest Press W/ Alternating Motion

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabiliza- tion.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

3, 4 or 5

START

FINISH

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

•Do not allow your torso to rotate or bend side to side during the motion.

START

•Grasp the handles so the cables are in line and close to the front of your forearms.

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

•Start with one elbow bent to 90° and slightly behind or even with the shoulder, the other arm straight in front of you 10˚ lower. Do not lock the elbow.

FINISH

•Press one arm slightly downward away from your chest, as the other arm moves out and back. This is an alternating motion, so your arms will move in the opposite direction during the set.

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

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Bowflex RevolutionXP manual Chest Exercises
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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.
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