Bowflex Conquest Owners Manual - Page 16

Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench. • Keep elbows in front of shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START • Grasp Hand Grips in both hands. • Slowly bend your elbows until hands are at chest level. Rotate upper arms away from torso, elbows out, palms forward. • Line up arms with cables keeping your wrists straight. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. ACTION • Press your hands forward, straightening your arms while moving your hands together. Do not lock elbows. • Return to Start position, keeping your wrists at shoulder width and in line with the cables. Chest Fly - Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench. • To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements. START • Grasp Hand Grips in both hands. • Open your arms into a wide, elbow bent position. Keeping elbows and forearms below chest level, palms forward. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. ACTION • Slowly press your arms forward and upward, straightening arms and moving your hands together. • Rotate your wrists and forearms upward. • Slowly return to Start position. 16