Bowflex Dumbbell - Decline Chest Press

Chest Exercises
Decline Chest Press
START ACTION
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
Muscles worked
Pectoralismajor,deltoidsandtriceps
Bench position
Declined
Success tips
• Maintaina60-90degreeangle
betweenyourupperarmsandtorso
atthestartofthemotion,and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.
• Keepyourarmsdirectlyinlinewith
thedumbbelloveryourwristsand
elbows.
Owner’s Manual
20