Bowflex PR3000 Owners Manual - Page 18

Exercises Chest Exercises Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso throughout the motion. • Keep your chest muscles tightened. • Limit and control your range of motion • Keep your knees bent, feet on the Platform and head back against the Seat Back Pad. • Keep your elbows in front of your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles Worked Pectoralis Major, Deltoids, Triceps Machine Set-Up • Seated - facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep your knees bent, feet on the Platform and head back against the Seat Back Pad. • Do not let your elbows travel behind your shoulders. • Keep your shoulder blades pinched together and maintain good spinal alignment. 18 Owner's Manual