Chest Exercises; Bench Press; Chest Fly - Bowflex Xtreme Assembly Instructions & Owner's Manual

BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: This exercise emphasizes
the chest muscles (pectoralis major), also
involving the front shoulder muscles
(anterior deltoid, a portion of the middle
deltoid) and the triceps, which are located
on the back of the upper arm.
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - wide position
Leg Extension: R e m ove d
Before you begin:
• Remove leg extension and adjust
seat height. The pulleys should
be in the wide position.
Starting position:
• Sit and grasp the hand grips.
• Straighten your arms to the front.
• Be sure that your arms are directly
"in line" with the cables, palms
facing down and wrists straight.
• Raise your chest and "pinch" your
shoulder blades together.
Maintain a very slight,
comfortable, arch in your
lower back.
CHEST FLY - Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked: This exercise emphasizes
the chest muscles (pectoralis major), also
involving the front shoulder muscles
(anterior deltoid).
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - wide position
Leg Extension: R e m ove d
Before you begin:
• Adjust seat height.
Starting position:
• Sit and grasp the hand grips.
• Straighten your arms to the front.
• Be sure that your arms are directly
"in line" with the cables, palms
facing inward and wrists straight.
• Raise your chest and "pinch" your
shoulder blades together.
• Maintain a very slight,
comfortable, arch in your
lower back.

Chest Exercises

Action:
• Slowly move your elbows
outward, simultaneously bending
your arms, keeping the forearms
in line with the cables at all times.
• Stop when your upper arms are
straight out to the sides, level
with your shoulders.
• Then, slowly press forward,
moving the hands toward the
center, and return to the starting
position with arms straight to the
front at shoulder width and in
line with the cables. Keep your
chest muscles tightened during
the entire motion.
Key points:
• Maintain a 90º angle between the
upper arms and the torso
throughout the exercise.
• Limit and control the range of
motion so that your elbows do
not travel behind your shoulders.
• Keep shoulder blades "pinched"
together and maintain good spinal
alignment.
Action:
• Slowly move your arms inward,
maintaining the elbow in a
slightly bent position throughout
the movement.
• Stop when your upper arms are
straight out in front of you, level
with the shoulders.
• Slowly return to starting position
keeping your chest muscles
tightened during the entire
motion.
Key points:
• Maintain a 90º angle between the
upper arms and the torso
throughout the exercise.
• Limit and control the range of
motion so that your elbows do not
travel behind your shoulders.
• Keep shoulder blades "pinched"
together and maintain good
spinal alignment.
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