Bowflex SelectTech BD552 Dumbbells Dumbbells and Stability Manual de usuario descargar pdf (Pagina 18)

Chest Exercises

Flat Chest Press

Incline Chest Press

START ACTION

Muscles worked

Pectoralismajor,deltoidsandtriceps

Bench position

Inclinedto45degrees

Success tips

• Maintaina60-90degreeangle

betweenyourupperarmsandtorso

atthestartofthemotionandslightly

morethan90degrees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.

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

START ACTION

Muscles worked

Pectoralismajor,deltoidsandtriceps

Bench position

Flat

Success tips

• Maintaina60-90degreeangle

betweenyourupperarmsandtorso

atthestartofthemotion,anda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.

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.

• Keepyourarmsdirectlyinlinewith

thedumbbell,overyourwristsand

elbows.

• Raiseyourchest,pinchyourshoulder

bladestogetherandmaintaina

comfortablearchinyourlowerback.

• Slowlypressthedumbbells

uprward,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

Owner’s Manual

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