Bowflex Revolution Manuel du propriétaire télécharger pdf (Page 27)

100

Chest Exercises

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.

• 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.

START

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

START FINISH

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.

• 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.

FINISH

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.

• 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.

FINISH

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Bowflex Revolution Manuel du propriétaire Page 27

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