Bowflex Xtreme Assembly and Owners Manual - Page 31

Chest Exercises - accessories

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Chest Exercises 29 Bench Press - Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid and triceps, located on the back of the upper arm. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before you begin: Remove Leg Extension and adjust seat height. The pulleys should be in the wide position. Key Points: • Maintain a 90º angle between upper arms and torso throughout exercise. • Limit range of motion so elbows do not travel behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START START • Sit and grasp hand grips. • 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. Maintain a very slight, comfortable, arch in lower back. FINISH ACTION • Slowly move elbows out, simultaneously bending arms, keeping forearms in line with cables. • Stop when upper arms are straight out to the sides, level with shoulders. • Slowly press forward, moving hands toward center. Return to start position with arms straight to front at shoulder width. Keep chest muscles tightened. Chest Fly - Shoulder Horizontal Adduction (Elbow Stabilized) Muscles worked: Emphasizes chest muscles (pectoralis major). Involves front shoulder muscles (anterior deltoid). Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before you begin: Remove Leg Extension and adjust seat height. The pulleys should be in the wide position. Key Points: • Maintain 90º angle between upper arms and torso throughout exercise. • Limit range of motion so elbows do not travel behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Sit and grasp hand grips. • Straighten arms to front. • Be sure arms are directly in line with cables, palms facing in and wrists straight. • Raise chest and pinch shoulder blades together. Maintain a slight, comfortable, arch in lower back. ACTION • Slowly move arms inward, maintaining the elbows in a slightly bent position throughout movement. • Stop when upper arms are straight out in front, level with shoulders. • Slowly return to start position. Keep chest muscles tightened during motion.

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START
ACTION
START
ACTION
29
Chest Exercises
Bench Press
– Shoulder Horizontal Adduction (and Elbow Extension)
START
FINISH
•
Sit and grasp hand grips.
•
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. Maintain a
very slight, comfortable, arch
in lower back.
•
Slowly move elbows out,
simultaneously bending
arms, keeping forearms in
line with cables.
•
Stop when upper arms are
straight out to the sides, level
with shoulders.
•
Slowly press forward, moving
hands toward center. Return to
start position with arms straight
to front at shoulder width. Keep
chest muscles tightened.
Chest Fly
– Shoulder Horizontal Adduction (Elbow Stabilized)
Muscles worked:
Emphasizes chest muscles (pectoralis
major). Involves front shoulder
muscles (anterior deltoid).
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust
seat height. The pulleys should be in
the wide position.
Key Points:
•
Maintain 90ê angle between upper
arms and torso throughout exercise.
•
Limit range of motion so elbows do
not travel behind shoulders.
•
Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
FINISH
•
Sit and grasp hand grips.
•
Straighten arms to front.
•
Be sure arms are directly in line
with cables, palms facing in and
wrists straight.
•
Raise chest and pinch shoulder
blades together. Maintain a
slight, comfortable, arch in
lower back.
•
Slowly move arms inward,
maintaining the elbows
in a slightly bent position
throughout movement.
•
Stop when upper arms are
straight out in front, level with
shoulders.
•
Slowly return to start position.
Keep chest muscles tightened
during motion.
Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid and triceps, located on the back
of the upper arm
.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust seat height.
The pulleys should be in the wide position.
Key Points:
•
Maintain a 90ê angle between upper arms and
torso throughout exercise.
•
Limit range of motion so elbows do not travel
behind shoulders.
•
Keep shoulder blades pinched together and
maintain good spinal alignment.