Bowflex Power Pro Owners Manual - Page 23

Shoulder Exercises

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Shoulder Exercises SEATED SHOULDER PRESS - Shoulder Adduction (and elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and the triceps muscles located on the backs of the upper arms. NOTE: This motion can be further emphasized by using the Purvis Pec Bar attachment. Starting position: •Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor. •You may wish to sit against the vertical rod holder or be free from support, increasing the challenge of spinal stabilization as part of the exercise. •Keep your chest up, abdominals tight and maintain a very slight arch in your lower back. •Grasp handles with palms facing away from the machine. •Raise handles to just above shoulder level, keeping palms facing forward. Action: •Straighten arms overhead, focusing on moving your elbows up and inward toward your head. •Slowly return to starting position keeping tension in the front shoulder muscles. Key points: •Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. •Do not let the arch increase in the lower back while pressing up. 21 START FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor. •You may wish to sit against the vertical rod holder or be free from support, increasing the challenge of spinal stabilization as part of the exercise. •Keep your chest up, abdominals tight and maintain a slight arch in your lower back. •Grasp handles with your palms facing toward the machine and arms straight at your sides. Action: •The arms may be moved alternately, or together. •Keeping your arms straight, move them forward then upward to shoulder height. •Slowly return the arms beside the torso and repeat. Key points: •Keep the chest lifted and the abdominals tightened throughout the entire motion and maintain good spinal alignment. •Do not increase the arch in your lower back while lifting your arms. FINISH START FINISH

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SEATED SHOULDER PRESS
– Shoulder Adduction (and elbow extension)
Muscles worked:
This exercise emphasizes the front portion of the shoulder muscles (front
deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and
the triceps muscles located on the backs of the upper arms. NOTE: This motion can be further
emphasized by using the Purvis Pec Bar attachment.
Starting position:
•Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor.
•You may wish to sit against the vertical rod holder or be free from support, increasing the
challenge of spinal stabilization as part of the exercise.
•Keep your chest up, abdominals tight and maintain a very slight arch in your lower back.
•Grasp handles with palms facing away from the machine.
•Raise handles to just above shoulder level, keeping palms facing forward.
Action:
•Straighten arms overhead, focusing on moving your elbows up and inward toward your head.
•Slowly return to starting position keeping tension in the front shoulder muscles.
Key points:
•Keep the abdominals tight throughout the entire motion and maintain good spinal alignment.
•Do not let the arch increase in the lower back while pressing up.
FRONT SHOULDER RAISE
– Shoulder Flexion (elbow stabilized)
Muscles worked:
This exercise emphasizes the front portion of the shoulder muscles (front
deltoids as well as the front part of the middle deltoids).
Starting position:
•Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor.
•You may wish to sit against the vertical rod holder or be free from support, increasing the
challenge of spinal stabilization as part of the exercise.
•Keep your chest up, abdominals tight and maintain a slight arch in your lower back.
•Grasp handles with your palms facing toward the machine and arms straight at your sides.
Action:
•The arms may be moved alternately, or together.
•Keeping your arms straight, move them forward then upward to shoulder height.
•Slowly return the arms beside the torso and repeat.
Key points:
•Keep the chest lifted and the abdominals tightened throughout the entire motion and
maintain good spinal alignment.
•Do not increase the arch in your lower back while lifting your arms.
Shoulder Exercises
FINISH
START
FINISH
START
21