Bowflex PR3000 Owners Manual - Page 19

Exercises Chest Exercises Incline 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. Shoulder Exercises Crossover High Rear Delt Rows Muscles Worked Anterior and Middle Deltoids Machine Set-Up • Standing-facing Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso during the motion. • Keep your shoulder blades pinched together, abdominals tight, and maintain good spinal alignment. • Keep your chest lifted throughout the exercise. 19 Owner's Manual