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Chest Exercises
Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid) and triceps.
Position:
Seated (seat in lowest position)
facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
Before You Begin:
Remove Leg Extension and adjust seat to
lowest setting.
Key Points:
• Maintain 90º angle between upper arms and
torso at the bottom of the motion, and slightly
less than 90º at the top of the motion.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulder blades pinched together and
maintain good spinal alignment.
• Sit and grasp hand grips with
cable and grip positioned
beneath forearm.
• Lower arms 5-6 inches from stan
-
dard bench press position.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing down
and wrists straight.
• Raise chest and pinch shoulder
blades together. Keep a gentle
arch in lower back.
• Slowly move elbows outward,
simultaneously bending arms,
keeping forearms in line with
cables at all times.
• Stop when upper arms are
straight out to sides, 10º below
shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position, arms straight at
shoulder width, hands just above
knees in line with cables. Keep
chest muscles tightened..
START
FINISH
Incline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major), especially
upper portion. Also involves front shoulder
muscles (anterior deltoid) and triceps.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
• Upper arms will be 90º from sides of
torso at the bottom of movement and
slightly more than 90º from the front of
torso at the top.
• Limit range of motion so elbows do not
travel behind shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Sit and grasp hand grips.
• Straighten arms to front.
• Raise arms 6-8 inches above
regular bench press position.
• Keep arms in line with cables,
palms down, wrists straight.
• Raise chest and pinch shoulder
blades together. Keep a slight,
comfortable, arch in lower back.
• Slowly move elbows out, simul
-
taneously bending arms. Keep
forearms in line with cables.
• Stop when upper arms are out
to sides, 10º above shoulders.
• Slowly press forward, moving
hands toward center. Return
to start position, with arms
straight to front at shoulder
width and in line with cables.
START
FINISH
Bowflex Xceed
™
Owner’s Manual
21
Costco_BFX_Xceed_OM_FINAL_print.indd 23 8/16/2006 3:40:07 PM