Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 24)

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Bowﬂex Xtreme

2 SE Owner’s Manual

Chest Exercises

Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

START

FINISH

s3ITANDGRASPHANDGRIPS

s3TRAIGHTENARMSTOFRONT

s"ESUREARMSAREDIRECTLYINLINE

with cables, palms facing down

and wrists straight.

s2AISECHESTANDPINCHSHOULDER-

blades together. Maintain a very

slight, comfortable, arch in lower

back.

s3LOWLYMOVEELBOWSOUT

simultaneously bending

arms, keeping forearms in

line with cables.

s3TOPWHENUPPERARMSARESTRAIGHT

out to the sides, level with shoul-

ders.

s3LOWLY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:

s-AINTAINANGLEBETWEENUPPERARMS

and torso throughout exercise.

s,IMITRANGEOFMOTIONSOELBOWSDONOT

travel behind shoulders.

s+EEPSHOULDERBLADESPINCHEDTOGETHER

and maintain good spinal alignment.

START

FINISH

s3ITANDGRASPHANDGRIPS

s3TRAIGHTENARMSTOFRONT

s"ESUREARMSAREDIRECTLYINLINE

with cables, palms facing in and

wrists straight.

s2AISECHESTANDPINCHSHOULDER-

blades together. Maintain a slight,

comfortable, arch in lower back.

s3LOWLYMOVEARMSINWARDMAIN-

taining the elbows in a slightly

bent position throughout move-

ment.

s3TOPWHENUPPERARMSARESTRAIGHT

out in front, level with shoulders.

s3LOWLYRETURNTOSTARTPOSITION

Keep chest muscles tightened

during motion.

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:

s-AINTAINAANGLEBETWEENUPPERARMSAND

torso throughout exercise.

s,IMITRANGEOFMOTIONSOELBOWSDONOTTRAVEL

behind shoulders.

s+EEPSHOULDERBLADESPINCHEDTOGETHERAND

maintain good spinal alignment.

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Bowflex Bowflex Xtreme 2 SE User Manual Page 24

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