Resisted Punch - Bowflex VersaTrainer Owner's Manual

Resisted Punch
BEnEFiT: This exercise enhances aerobic endurance and performed with low
resistance and high repetition is excellent for developing muscle endurance.
As your speed and strength increase, you will see an increase in muscle power
- making this an essential exercise for martial arts enthusiasts, fencers and others
who use pushing skills in their daily activities.
PuLLEy POsiTiOn: Lowest Level.
BOdy PLACEMEnT: Back to Power Rod
sTArTing POsiTiOn: Grasp handle with thumbs on inside of handle and
fingers on the outside. The cables will now be on the inside of arms. Draw the
handles until arms are at 90 degree angle to the upper body.
EXECuTiOn: Extend or punch at chest level. Palm will finish facing down
toward the floor. Keep the wrist firm and stabilize the middle body by contracting
the abdominals and/or using the chest belt at all times. You may wish to alternate
your hands or do both simultaneously.
BrEAThing TEChniQuE: Breathe out on the punch and in on the return.
VAriATiOn: Perform exercise with pulleys at mid-back level.
Bowflex® VersaTrainer® Owner's Manual
ArM EXErCisEs
unit. Lock-down system secured.
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