Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 25)

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Bowﬂex Xtreme

2 SE Owner’s Manual

Chest Exercises

Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

Muscles worked:

Chest 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:

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

torso at the bottom of the motion, and slightly

LESSTHANATTHETOPOFTHEMOTION

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

behind shoulders.

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

maintain good spinal alignment.

s3ITANDGRASPHANDGRIPSWITH

cable and grip positioned beneath

forearm.

s,OWERARMSINCHESFROMSTAN-

dard bench press position.

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. Keep a gentle arch

in lower back.

s3LOWLYMOVEELBOWSOUTWARD

simultaneously bending arms,

keeping forearms in line with

cables at all times.

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

OUTTOSIDESBELOWSHOULDERS

s3LOWLY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.

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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:

s5PPERARMSWILLBEFROMSIDESOF

torso at the bottom of movement and slightly

MORETHANFROMTHEFRONTOFTORSOATTHETOP

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

behind shoulders.

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

maintain good spinal alignment.

s3ITANDGRASPHANDGRIPS

s3TRAIGHTENARMSTOFRONT

s2AISEARMSINCHESABOVE

regular bench press position.

s+EEPARMSINLINEWITHCABLES

palms down, wrists straight.

s2AISECHESTANDPINCHSHOULDER-

blades together. Keep a slight,

comfortable, arch in lower back.

s3LOWLYMOVEELBOWSOUTSIMULTA-

neously bending arms. Keep fore-

arms in line with cables.

s3TOPWHENUPPERARMSAREOUTTO

SIDESABOVESHOULDERS

s3LOWLYPRESSFORWARDMOVING

hands toward center. Return to

start position, with arms straight

to front at shoulder width and in

line with cables.

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Bowflex Bowflex Xtreme 2 SE User Manual Page 25

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