Bowflex Xtreme 2 SE Owners Manual - Page 24

Chest Exercises Bench Press- Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid and triceps, located on the back of the upper arm. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before you begin: Remove Leg Extension and adjust seat height. The pulleys should be in the wide position. Key Points: • M aintain a 90º angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulderblades pinched together and maintain good spinal alignment. START FINISH START • S it and grasp hand grips. • S traighten arms to front. • B e sure arms are directly in line with cables, palms facing down and wrists straight. • R aise chest and pinch shoulderblades together. Maintain a very slight, comfortable, arch in lower back. ACTION • S lowly move elbows out, simultaneously bending arms, keeping forearms in line with cables. • S top when upper arms are straight out to the sides, level with shoulders. • S lowly press forward, moving hands toward center. Return to start position with arms straight to front at shoulder width. Keep chest muscles tightened. Chest Fly- Shoulder Horizontal Adduction (Elbow Stabilized) Muscles worked: Emphasizes chest muscles (pectoralis major). Involves front shoulder muscles (anterior deltoid). Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before you begin: Remove Leg Extension and adjust seat height. The pulleys should be in the wide position. Key Points: • M aintain 90º angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulderblades pinched together and maintain good spinal alignment. 22 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • S it and grasp hand grips. • S traighten arms to front. • B e sure arms are directly in line with cables, palms facing in and wrists straight. • R aise chest and pinch shoulderblades together. Maintain a slight, ­comfortable, arch in lower back. ACTION • S lowly move arms inward, maintaining the elbows in a slightly bent position throughout movement. • S top when upper arms are straight out in front, level with shoulders. • S lowly return to start position. Keep chest muscles tightened during motion.