Bowflex Xtreme 2 Owners Manual - Page 19

XTREME®2 Chest Exercises Decline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on Platform, head back against Seat Back Pad. • To improve your pectoralis involvement, pinch your shoulder blades together throughout movement. START FINISH START • Grasp Hand Grips in both hands. • Open your arms into a wide, "embrace" position, elbows slightly bent. Press your forearms downward. At full extension, hands should be level with your hips, palms facing forward. • Do not lock your elbows. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. ACTION • Slowly press your arms forward and downward, straightening arms and moving your hands together. Hands should be 5-6" lower than standard Chest Fly Finish position. • Rotate your wrists and forearms upward. • Return to start position, slowly bringing your arms in front of you, just below chest level. Incline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on Platform, head back against Seat Back Pad. • To improve your pectoralis involvement, pinch your shoulder blades together throughout movement. START FINISH START • Grasp Hand Grips in both hands. • Press your arms forward and upward, straightening arms ans moving your hands together. Hands should be 5-6" higher than the standard Chest Fly start position.. • Do not lock your elbows. • Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. ACTION • Open your arms into a wide, "embrace" position, elbows slightly bent. Press your forearms upward. At full extension, your elbows should be level with your ears, palms facing forward. • Rotate your wrists and forearms upward. • Return to Start position, slowly bringing your arms in front of you, just below chest level.