Chest Exercises; Bench Press; Chest Fly - Bowflex Xxtreme 2 SE Owner's Manual & Fitness Manual

Bench Press

Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid and triceps, located on the back
of the upper arm
.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust seat height.
The pulleys should be in the wide position.
Key Points:
• Maintain a 90º angle between upper arms and
torso throughout exercise.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulderblades pinched together and
maintain good spinal alignment.

Chest Fly

Muscles worked:
Emphasizes chest muscles (pectoralis
major). Involves front shoulder
muscles (anterior deltoid).
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust
seat height. The pulleys should be in
the wide position.
Key Points:
• Maintain 90º angle between upper
arms and torso throughout exercise.
• Limit range of motion so elbows do
not travel behind shoulders.
• Keep shoulderblades pinched
together and maintain good spinal
alignment.
22
Bowflex Xtreme 2 SE Owner's Manual
®

Chest Exercises

– Shoulder Horizontal Adduction (and Elbow Extension)
START START
• Sit and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in
line with cables, palms facing
down and wrists straight.
• Raise chest and pinch shoul-
derblades together. Maintain a
very slight, comfortable, arch
in lower back.
– Shoulder Horizontal Adduction (Elbow Stabilized)
START START
• Sit and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing in and
wrists straight.
• Raise chest and pinch shoul-
derblades together. Maintain
a slight, comfortable, arch in
lower back.
START
START
FINISH FINISH
ACTION
• Slowly move elbows out,
simultaneously bending
arms, keeping forearms in
line with cables.
• Stop when upper arms are
straight out to the sides, level
with shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position with arms straight
to front at shoulder width. Keep
chest muscles tightened.
FINISH FINISH
ACTION
• Slowly move arms inward,
maintaining the elbows
in a slightly bent position
throughout movement.
• Stop when upper arms are
straight out in front, level with
shoulders.
• Slowly return to start position.
Keep chest muscles tightened
during motion.