Bowflex XTREME.SE Owner's Manual page 23

Chest Exercises
Decline Bench Press
- Shoulder Horizontal Adduction {and Elbow Extension)
iVluscies worked:
Chest muscles (pectoralis m_tjor). 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
BeforeYou Begin:
Remove i,eg Extension and adjust seat to
lowest setting.
Key Points:
* Maintain 90 ° angle between upper arms and
torso at the bottom of the motion, and slighdy
less than 90 ° at the top of the modon.
* LiInit range of modon so elbows do not travel
behind shoulders.
* Keep shoulder blades pinched together and
maintain good spinal alignment.
START
Sit and grasp hand grips with
cable and grip positioned
beneath forearm.
* Lower arms 5-6 inches flom stan-
dard bench press position.
* Straighten aims to flont.
* Be sure arms are directly in line
with cables, palms facing down
and wrists straight.
* Raise chest and pinch shoulder
blades together. Keep a gentle
arch in lower back.
ACTION
Slowly move elbows outward,
simultaneously bending arms,
keeping forearms in line with
cables at all times.
Stop when upper arms are
straight out to sides, 10° below
shoulders.
Slowly press finward, moving
bands toward center Return to
start position, arms straight at
shoulder width, hands just above
knees in line with cables. Keep
chest muscles tightened..
Incline Bench Press
- Shoulder Horizontal Adduction {and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis m_jor), especially
upper portion. Also involves flont shouMer
muscles (anterior deltoid) and triceps.
Position:
Seated - facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar - wide position
START
FINISH
BeforeYou Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
* Upper arms will be 90 ° flom sides of
torso at the bottom of I-novelIlent and
slightly more than 90 ° flom the flont of
torso at the top.
* Limit range of modon so elbows do not
travel behind shoukters.
* Keep shoukter blades pinched together
and maintain good spinal alignment.
START
* Sit and grasp hand grips.
* Straighten arms to flont.
* Raise arms 6-8 inches above
regular bench press position.
* Keep arms in line with cables,
palms down, wrists straight.
* Raise chest and pinch shoulder
blades together Keep a slight,
comfbrtable, arch in lower back.
@
@
ACTION
Slowly move elbows out, simul-
taneously bending arms. Keep
forearms in line with cables.
Stop when upper arms are out
to sides, 10 ° above shoukters.
Slowly press finward, moving
bands toward center. Return
to start position, with arms
straight to flont at shoulder
width and in line with cables.
gox_lex Xtreme' SE Ox_ner's Manual 21