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START ACTION
START
FINISH
START ACTION
START
FINISH
22
Bowflex Xtreme
®
2 SE Owner’s Manual
Chest Exercises
Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
START
FINISH
• Sit and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing down
and wrists straight.
• Raise chest and pinch shoulder-
blades together. Maintain a very
slight, comfortable, arch in lower
back.
• Slowly move elbows out,
simultaneously bending
arms, keeping forearms in
line with cables.
• Stop when upper arms are straight
out to the sides, level with shoul-
ders.
• Slowly 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:
• Maintain 90º angle between upper arms
and torso throughout exercise.
• Limit range of motion so elbows do not
travel behind shoulders.
• Keep shoulderblades pinched together
and maintain good spinal alignment.
START
FINISH
• Sit and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing in and
wrists straight.
• Raise chest and pinch shoulder-
blades together. Maintain a slight,
comfortable, arch in lower back.
• Slowly move arms inward, main-
taining the elbows in a slightly
bent position throughout move-
ment.
• Stop when upper arms are straight
out in front, level with shoulders.
• Slowly 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:
• Maintain a 90º angle between upper arms and
torso throughout exercise.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
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