Bowflex Sport Owners Manual - Page 41

Chest Exercises Resisted Punch-Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid and Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch. • Keep knees bent and feet on floor. • Maintain good spinal alignment. START FINISH Start • Sit on the bench, facing away from the Power Rod® unit. • Reach behind your body and grasp the Handgrips with an overhand grip, as shown above. • Bend your elbows until your hands are level with your waist. Action • Using moderate speed, press your arm forward to full extension, allowing your shoulder blade to move forward at the end of the punch. • Slowly return to the Start position without relaxing the tension in your arms. • You may vary this exercise by using bilateral movement with both arms or punching upward or downward. Lying Cable Crossover-Shoulder Extension/Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on floor, and your head back against bench. START FINISH Start • Lie flat on your back with your head toward the Power Rod® unit. • Position yourself far enough down the Bench to grasp the Handgrips over your head with your arms straight. • Grasp the Handgrips, palms facing up. • Tighten your abdominals to stabilize your spine. Maintain a Action • Keeping your arms straight, move your hands in an arc upward and across your torso toward the opposite thigh. • Control the return to the Start position by slowly moving your arms back overhead, releasing the shoulder blades and keeping your arms straight. 41