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Chest Exercises

Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

Muscles worked:

Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

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

START

Grasp the Hand Grips so the cables lie close to the front of your forearms and palms face 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

Slowly move the arms slightly downward and inward, bringing the handles together in front of you at about lower chest height.

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

Position:

Standing—facing outward. Seat 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

Grasp the Hand Grip 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.

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Bowflex RevolutionXP manual Chest Exercises

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.