Bowflex PR1000 Home Gym Owner's Manual page 21

Exercises
Chest Exercises
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
• Adjust the bench to a 45° incline.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
SuccessTips
• Maintain a 90° angle between your upper arms and
torso at the start of the motion, and slightly less than
90° at the finish.
• Keep your knees bent, feet flat on the floor, head
back against the bench.
• Do not let your elbows travel behind your shoulders.
• Keep your shoulder blades pinched together and
maintain good spinal alignment.
Shoulder Exercises
Muscles Worked
Front Deltoids, Upper Trapezius, Triceps
Machine Set-Up
• Adjust to Flat Bench Back position
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods
SuccessTips
• Keep your knees bent and your feet flat on the floor.
• Do not increase the arch in your lower back as you
raise your arms, but keep your spine steady and tight.
• Keep your abdominals tight and maintain good spinal
alignment.
• Keep tension in your front shoulder muscles when
you return to the starting position.
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Owner's Manual