Decline Bench Press; Incline Bench Press - Bowflex Xceed Owner's Manual

Decline Bench Press

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
Before You 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.

Incline Bench Press

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
Before You 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.
– Shoulder Horizontal Adduction (and Elbow Extension)
START START
START
• Sit and grasp hand grips with
cable and grip positioned beneath
forearm.
• Lower arms 5-6 inches from stan-
dard bench press position.
• 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.
– Shoulder Horizontal Adduction (and Elbow Extension)
START START
START
• Sit and grasp hand grips.
• Straighten arms to front.
• Raise arms 6-8 inches above
regular bench press position.
• 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.
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Owner's Manual
FINISH FINISH
ACTION
• Slowly move elbows outward, simul-
taneously 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 posi-
tion, arms straight at shoulder width,
hands just above knees in line with
cables. Keep chest muscles tight-
ened..
FINISH FINISH
ACTION
• Slowly move elbows out, simulta-
neously bending arms. Keep fore-
arms 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.