Bowflex Revolution Owner's Manual download pdf (Page 39)

Chest Exercises

Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

START FINISH

START

• Grasp the Hand Grips so the

cables lie close to the front of

your forearms and palms facing

forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbows so they are

slightly bent and slightly behind

or equal to the shoulders.

• Slowly move the arms forward

and inward, bringing the handles

together in front of you.

• Slowly return to the Start

position, keeping tension on the

chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids. Also ankles,

knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4, 5 or 6

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Maintain a 90° angle between upper

arms and torso throughout the motion.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulder blades pinched, chest

lifted and a slight curve in the lower

back.

Standing Single Arm Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

START FINISH

START

• Grab the handle so the cable lies

close to the front of your forearm

and palm face forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbow so it is

slightly bent and slightly behind

or equal to the shoulder.

• Slowly move the arm forward

and inward, bringing the handle

in front of you.

• Slowly return to the Start

position, keeping tension on the

chest throughout the motion.

FINISH

Muscles worked:

Pectoralis Major; Deltoids. Also ankles,

knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Maintain a 90° angle between upper arm

and torso throughout the motion.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulder blade pinched, chest lifted

and a slight curve in the lower back.

• Do not lean sideways or turn the trunk

during the motion.

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Bowflex Revolution Owner's Manual Page 39

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