Bowflex Sport Owners Manual - Page 38

Chest Exercises Chest Fly-Shoulder Horizontal Adduction (elbow stablized) Muscles Worked: Pectoralis Major and Anterior Deltoid Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips • Maintain a 90-180o angle between your arms and torso during the exercise. • Keep your chest muscles tightened. Limit and control your range of motion. • Keep your knees bent, feet on floor, and your head back against the Bench. • To improve your pectoralis involvement, keep your shoulder blades pinched together throughout the upward and downward movements. START FINISH Start • Grasp the Handgrips in both hands. • Open your arms into a wide position while maintaining a bend in your elbows. Start with your elbows and forearms below chest level, palms forward. • Raise your chest, pinch shoulder blades together, and maintain a slight, comfortable arch in lower back. Action • Maintaining the slight bend in your elbow, slowly bring your arms together. • Rotate your wrists and forearms upward. • Slowly return to the Start position, stopping before the upper arms/elbows move behind the bench. Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles Worked: Pectoralis Major, Deltoids, and Triceps Bench Position: 45o incline Accessory: Handgrips START FINISH Pulleys: Chest Bar Success Tips • Maintain a 90o 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 floor, and your head back against the bench. • Keep your shoulder blades pinched together, and maintain good spinal alignment. Start • Grasp the Handgrips in both hands. • Raise your upper arms until they are in line with your shoulders. • Bend your elbows until your forearms are in line with the cables. Keep your wrists straight. • Raise your chest, pinch shoulder blades together, and maintain a slight, comfortable arch in lower back. Action • Press your hands forward, straightening your arms while moving your hands together. • Return to the Start position, keeping your wrists at shoulder width and in line with the cables, stopping before the upper arms/ elbows move behind the bench. 38