Bowflex Xtreme 2 Owners Manual - Page 18

XTREME®2 Chest Exercises Decline Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep knees bent, feet on Platform, head back against Seat Back Pad. • Do not let your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Grasp Hand Grips in both hands. • Cables travel beneath arms, forearms aligned with cables. • Bend your elbows, keeping your forearms at least 10° lower than when in the "standard" Bench Press start position. • Raise chest, pinch shoulder blades together, and maintain a comfortable arch in lower back. ACTION • Slowly straighten your elbows, keeping upper arms at a 90° angle from your torso. Forearms should be 56" lower than when in the standard Bench Press position. Do not lock your elbows. • Slowly return to the start position, keeping your wrists steady and your movements slow and controlled. Incline Bench Press-Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish. • Keep knees bent, feet on Platform, head back against Seat Back Pad. • Do not let your elbows travel behind your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Grasp Hand Grips in both hands. • Cables travel over arms, forearms aligned with cables. • Bend your elbows, keeping your forearms at least 10° higher than when in the "standard" Bench Press start position. • Raise chest, pinch shoulder blades together, and maintain a comfortable arch in lower back. ACTION • Slowly straighten your elbows, keeping upper arms at a 90° angle from your torso. Forearms should be 5-6" higher than when in the standard Bench Press position. Do not lock your elbows. • Slowly return to the start position, keeping your wrists steady and your movements slow and controlled.