Incline Bench Press; Crossover High Rear Delt Rows; Shoulder Exercises - Bowflex PR3000 Owner's Manual

Chest Exercises
Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
• Seated - facing outward
• Chest Bar
• Leg extension removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Maintain a 90° angle between your upper arms and
torso at the start of the motion, and slightly less than
90° at the finish.
• Keep your knees bent, feet on the Platform and head
back against the Seat Back Pad.
• Do not let your elbows travel behind your shoulders.
• Keep your shoulder blades pinched together and
maintain good spinal alignment.

Shoulder Exercises

Crossover High Rear Delt Rows

Muscles Worked
Anterior and Middle Deltoids
Machine Set-Up
• Standing-facing Power Rod
• Front Lat Cross Bar
• Leg extension and seat assembly removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Maintain a 90° angle between your upper arms and
torso during the motion.
• Keep your shoulder blades pinched together,
abdominals tight, and maintain good spinal
alignment.
• Keep your chest lifted throughout the exercise.
Exercises
unit
®
Owner's Manual
19