Bowflex Sport - Decline and Incline Press Variations

39
Chest Exercises
Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90
o
angle between your upper
arms and torso at the start of the motion
and slightly less than 90
o
at the finish.
• Keep your knees bent, feet on floor, and
your head back against Bench.
• Do not let your elbows travel behind your
shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal align-
ment.
Muscles worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90
o
angle between your upper
arms and torso at the start of the motion
and slightly less than 90
o
at the finish.
• Keep your knees bent, feet on floor, and
your head back against bench.
• Do not let your elbows travel behind your
shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal align-
ment.
START FINISH
START FINISH
Start
• Grasp the Handgrips in both
hands, cables travel beneath your
arms, forearms aligned with cables.
• Bend your elbows back, keeping
your forearms at a 90
o
angle from
your torso. Elbows should be 10
o
(5-6" or 13-15 cm) lower than the
standard Bench Press position.
• Raise your chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
Start
• Grasp the Handgrips in both
hands.
• Cables travel above your fore-
arms. Keep your forearms in line
with the cables at all times.
• Bend your elbows back, keeping
your forearms at a 90
o
angle from
your torso and forearms 10-15
o
(6-8" or 13-20 cm) higher than the
Bench Press position.
• Raise your chest, pinch shoulder
blades together, and maintain a
slight arch in lower back.
Action
• Slowly press your hands forward,
straightening your arms while
moving your hands to the center
and downward, at least 10
o
below
your shoulders. Do not lock your
elbows.
•
Slowly return to the starting posi-
tion, keeping your wrists steady
and your movements slow and
controlled.
Action
• Slowly press your hands for-ward,
straightening your arms and
moving your hands to the center
and downward at least 10
o
above
your shoulders.
• Slowly return to the Start
position, keeping your wrists
steady and your movements slow
and controlled.