Aerobic Rowing; Bench Press - Bowflex Classic Home Gym Owner's Manual

Aerobic Rowing

Muscles worked
Pectoralis Major; Anterior Deltoids
Machine Set-Up
• Remove bench and seat rail knob
• Chest Bar pulleys
• Hand Grips
• Attach the clips to the resistance rods
Success Tips
• Maintain good spinal alignment. Keep
chest lifted.
• Bend from the hip during movement,
not from the waist.
Chest Exercises

Bench Press

- Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
• Adjust the bench to a 45° incline.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Maintain a 90° angle between your
upper arms and your torso throughout
the motion.
• Keep your chest muscles tight.
• Limit and control your range of motion.
• Keep your knees bent, feet flat on the
floor, head back against the bench.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.
Exercises
21
Owner's Manual