Chest Exercises
Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid) and triceps.
Position:
Seated (seat in lowest position) facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
BeforeYou Begin:
Remove Leg Extension and adjust seat to lowest setting.
Key Points:
•Maintain 90º angle between upper arms and torso at the bottom of the motion, and slightly less than 90º at the top of the motion.
•Limit range of motion so elbows do not travel behind shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
START
•Sit and grasp hand grips with cable and grip positioned beneath forearm.
•Lower arms
•Straighten arms to front.
•Be sure arms are directly in line with cables, palms facing down and wrists straight.
•Raise chest and pinch shoulder blades together. Keep a gentle arch in lower back.
FINISH
ACTION
•Slowly move elbows outward, simultaneously bending arms, keeping forearms in line with cables at all times.
•Stop when upper arms are straight out to sides, 10º below shoulders.
•Slowly press forward, moving hands toward center. Return to start position, arms straight at shoulder width, hands just above knees in line with cables. Keep chest muscles tightened..
Incline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major), especially upper portion. Also involves front shoulder muscles (anterior deltoid) and triceps.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
START |
| FINISH |
|
|
|
BeforeYou Begin:
Remove Leg Extension and adjust seat height.
Key Points:
•Upper arms will be 90º from sides of torso at the bottom of movement and slightly more than 90º from the front of torso at the top.
•Limit range of motion so elbows do not travel behind shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
•Sit and grasp hand grips.
•Straighten arms to front.
•Raise arms
•Keep arms in line with cables, palms down, wrists straight.
•Raise chest and pinch shoulder blades together. Keep a slight, comfortable, arch in lower back.
ACTION
•Slowly move elbows out, simul- taneously bending arms. Keep forearms in line with cables.
•Stop when upper arms are out to sides, 10º above shoulders.
•Slowly press forward, moving hands toward center. Return to start position, with arms straight to front at shoulder width and in line with cables.
Bowflex Xceed™ Owner’s Manual | 21 |
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