Bowflex REVOLUTION Owner's Manual page 33

Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also
ankles, knees, hips and core in stabiliza-
tion.
Bench Position:
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 90º angle between upper
arms 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 blades pinched, chest
lifted and a slight curve in the lower
back.
Standing Chest Press w/ Alternating Shoulder Movement
Muscles worked:
Pectoralis Major; Deltoids; Triceps. Also ankles,
knees, hips and core in stabilization.
Bench Position:
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 90º angle between upper arms
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 blades pinched, chest lifted
and a slight curve in the lower back.
• Do not allow your trunk to rotate during the
motion.
Chest exercises
START
START
• Grasp the Hand Grips so the
cables are in line close to the
front of your forearms.
• Stand with one foot forward and
one foot back for added stability.
• Start with elbows bent to 90º and
slightly behind or equal to the
shoulders.
START
START
• Grasp the Hand Grips so the
cables are in line 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 90º
and slightly behind or equal to
the shoulders, and the other arm
straight out in front of you.
FINISH
FINISH
• Press straight out away from
your chest, bringing the handles
together in front of you.
• Slowly return to the Start
position, keeping tension on the
chest throughout the motion.
FINISH
FINISH
• Press straight out away from
your chest with one arm, 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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