Decline Bench Press; Incline Bench Press - Bowflex XTREME 2 SE Owner's Manual

Decline Bench Press

Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid) and triceps.
Position:
Seated (seat in lowest position)
facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
Before You Begin:
Remove Leg Extension and adjust seat to
lowest setting.
Key Points:
torso at the bottom of the motion, and slightly
behind shoulders.
maintain good spinal alignment.

Incline Bench Press

Muscles worked:
Chest muscles (pectoralis major), especially
upper portion. Also involves front shoulder
muscles (anterior deltoid) and triceps.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
torso at the bottom of movement and slightly
behind shoulders.
maintain good spinal alignment.
Chest Exercises
– Shoulder Horizontal Adduction (and Elbow Extension)
START START
START
cable and grip positioned beneath
forearm.
dard bench press position.
with cables, palms facing down and
wrists straight.
blades together. Keep a gentle arch
in lower back.
– Shoulder Horizontal Adduction (and Elbow Extension)
START START
START
regular bench press position.
palms down, wrists straight.
blades together. Keep a slight,
comfortable, arch in lower back.
FINISH FINISH
ACTION
simultaneously bending arms,
keeping forearms in line with
cables at all times.
-
hands toward center. Return to
start position, arms straight at
shoulder width, hands just above
-
knees in line with cables. Keep
chest muscles tightened.
FINISH FINISH
ACTION
neously bending arms. Keep fore-
arms in line with cables.
hands toward center. Return to
-
start position, with arms straight
to front at shoulder width and in
line with cables.
Bowflex Xtreme 2 SE Owner's Manual
®
-
23