Bowflex 100182 Owner's Manual download pdf (Page 20)

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

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