Bowflex Dumbbell - Chest Exercises; Flat Chest Press; Incline Chest Press

Chest Exercises
Flat Chest Press
Incline Chest Press
START ACTION
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
alignment.
• Keepyourarmsdirectlyinlinewith
thedumbbelloveryourwristsand
elbows.
START
• Grabthe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.
• Raiseyourchest,pinchyourshoulder
bladestogetherandmaintaina
comfortablearchinyourlowerback.
• Slowlypressthedumbbells
upward,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.
FINISH
START ACTION
Muscles worked
Pectoralismajor,deltoidsandtriceps
Bench position
Flat
Success tips
• Maintaina60-90degreeangle
betweenyourupperarmsandtorso
atthestartofthemotion,anda90
degreeangle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
alignment.
START
• Grabthe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.
• 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.
FINISH
Owner’s Manual
18