Bowflex Xtreme 2 SE Owners Manual - Page 25

Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: C hest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid) and triceps. Position: Seated (seat in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - standard position Before You Begin: Remove Leg Extension and adjust seat to lowest setting. Key Points: • Maintain 90º angle between upper arms and torso at the bottom of the motion, and slightly less than 90º at the top of the motion. • Limit range of motion so elbows do not travel behind shoulders. • Keep shoulderblades pinched together and maintain good spinal alignment. START FINISH START • S it and grasp hand grips with cable and grip positioned beneath forearm. • L ower arms 5-6 inches from standard bench press position. • 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. Keep a gentle arch in lower back. ACTION • Slowly move elbows outward, simultaneously bending arms, keeping forearms in line with cables at all times. • Stop when upper arms are straight out to sides, 10º below shoulders. • Slowly press forward, moving hands toward center. Return to start position, arms straight at shoulder width, hands just above knees in line with cables. Keep chest muscles tightened. Incline Bench Press - Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major), especially upper ­portion. Also involves front shoulder muscles (anterior deltoid) and triceps. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Upper arms will be 90º from sides of torso at the bottom of movement and slightly more than 90º from the front of torso at the top. • Limit range of motion so elbows do not travel behind shoulders. • Keep shoulderblades pinched together and maintain good spinal alignment. START FINISH START • S it and grasp hand grips. • S traighten arms to front. • Raise arms 6-8 inches above regular bench press position. • K eep arms in line with cables, palms down, wrists straight. • R aise chest and pinch shoulderblades together. Keep a slight, ­comfortable, arch in lower back. ACTION • S lowly move elbows out, simultaneously bending arms. Keep forearms in line with cables. • S top when upper arms are out to sides, 10º above shoulders. • S lowly press forward, moving hands toward center. Return to start position, with arms straight to front at shoulder width and in line with cables. Bowflex Xtreme® 2 SE Owner's Manual 23