Chest Exercises - Bowflex SELECTTECH Owner's Manual

I
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Rat
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at tile start
of the motion, and a 90 degree angle
from your torso at tile top.
• Keep knees bent so your feet are
positioned fiat on the floor directly
under your knees.
• Do not let your elbows travel behind
your shoulders when you are lowering
tile dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal aligmnent.
Flat Chest Press
Chest Exercises
START
FINISH
START
• Grab tile dumbbells and lie back on
the bench.
• Bend your elbows back keeping
your arms at approximately 60-90
degrees away from your sides, and
your elbows equal to your shoulder.
• Keep your arms directly in line
with the dumbbell, over your wrists
and elbows.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
ACTION
• Slowly press the dumbbells
uprward, straightening your arms
while moving the dumbbells
toward each other, directly over
the center of your chest.
• Don't lock out your elbows, keep
the tension on the chest.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled.
I
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Inclined to 45 degrees
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start
of the motion and slightly more than
90 degrees from your torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly
under your knees.
• Do not let your elbows travel behind
your shoulders when you are lowering
the dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal aligmnent.
• Keep your arms directly in line with
the dumbbell over your wrists and
elbows.
Incline Chest Press
START
/%
START
• Grab the dumbbells and lie back
on the bench.
• Bend your elbows back, keeping
vour arms at approximately
i;0-90 degrees away from your
sides, and vour elbows equal to
your shoul_dei_
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in
your lower back.
FINISH
ACTION
• Slowly press the dumbbells
upward, straigJltening your arms
while moving the dumbbells
toward each other, directly over
the center of your chest.
• Don't lock out your elbows, keep
the tension on the chest.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled.
m