Bench Press; Chest Fly - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME
Chest Exercises
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Bench Press--Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated--thcing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar--Wide Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 90 ° angle between upper
arms and torso throughout motion.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• Keep elbows in front of shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
START
• (;rasp Hand Grips in both
hands.
• Bend your elbows until hands
are at chest level. Rotate upper
arms away from torso, elbows
out, palms forward.
• Line tip arms with cables
keeping your wrists straight.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
FINISH
ACTION
• Slowly press your hands forward,
straightening your arms while
moving your hands together. Do
not lock elbows.
• Return to start position, keeping
your wrists at shoulder width and
in line with the cables.
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Chest Fly--Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated--facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar--Wide Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 60-90 ° angle benveen upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• To improve your pectoralis inw;lvement,
keep your shoulder blades pinched
together throughout upward and
dowmvard movements.
START
START
• Grasp Hand (;rips in both
hands.
• Open your arms into a wide,
elbow bent position, keeping
elbows and forearms below chest
level, pahns forward.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
FINISH
ACTION
• Slowly press your arms forward
and upward, straightening arms
and moving your hands together.
• Rotate your wrists and forearms
upward, makin_ sure that your
arms are direct_v "in line" with
the cables.
• Slowly return to start position.
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