Bowflex XTREME.SE Owner's Manual page 22

Chest Exercises
Bench Press
- Shoulder Horizontal Adduction {and Elbow Extension)
iVluscies worked:
Chest muscles (pectoralis m_tjor). 'Also
involves flont shoulder muscles (anterior
deltoid and triceps, located on the back
of the upper arm.
Position:
Seated - f_cing otto, yard
Accessory:
Hand Grips
Pulleys:
Center Cross Bar - wide position
Before you begin:
Remove I,e a Extension and adjust seat height.
The pulleys shouki be in the wide position.
Key Points:
* Maintain a 90 ° angle beh, veen upper arms and
torso throughout exercise.
* LiInit range of modon so elbows do not travel
behind shoulders.
* Keep shoulder blades pinched together and
maintain good spinal alignment.
START
START
* Sit and grasp hand grips.
* Straighten arms to flont.
* Be sure arms are directly in
line with cables, palms timing
down and wrists straight.
* Raise chest and pinch shoulder
blades togetben Maintain a
ve W slight, comfbrmble, arch
in lower back.
ACTION
Slowly move elbows out,
simultaneously bending
arms, keeping fbrearIns in
line with cables.
Stop when upper aims are
straight out to the sides, level
with shouMers.
Slowly press ff_rward, moving
bands toward center. Return to
start position with arms straight
to flont at shoulder width. Keep
chest muscles tightened.
Chest F|V - Shoulder Horizontal Adduction {Elbow Stabilized)
iVluscies worked:
Emphasizes chest muscles (pectoralis
m_jor). Involves flont shoulder
muscles (anterior deltoid).
Position:
Seated - timing otto, yard
Accessory:
Hand Grips
Pulleys:
Center Cross Bar - wide position
Before you begin:
Remove Leg Extension and adjust
seat height. The pulleys shoukt be in
the wide position.
Key Points:
* Maintain 90 ° angle between upper
arms and torso throughout exercise.
* Limit range of modon so elbows do
not travel behind shoulders.
* Keep shouMer blades pinched
together and maintain good spinal
alignment.
START
* Sit and grasp hand grips.
* Straighten aHns to flont.
* Be sure arms are directly in line
with cables, pMms timing in and
wrists straight.
* Raise chest and pinch shoulder
blades together. Maintain a
slight, comfbrtable, arch in
lower back.
ACTION
* Slowly move arms inward,
mainmhfing the elbows
in a slightly bent position
throughout movement.
* Stop when upper arms are
straight out in flont, level with
shoulders.
Slowly return to start position.
Keep chest muscles tightened
during motion.
20 gox_fflex Xtreme' SE ()x_ner's Manual