Bench Press; One Arm Seated Fly - Bowflex Power Pro Owner's Manual

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FINISH
START
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Chest Exercises

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. NOTE: This motion can be further emphasized by using the Purvis
Pec Bar attachment.
Starting Position:
•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend
your elbows until your hands are near your chest and your palms are facing towards the floor.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench and
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.
Motion:
•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 90 degree 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.

ONE ARM SEATED FLY

Muscles worked:
This exercise emphasizes the chest muscles (pectoralis major), also involving
the front shoulder muscles (anterior deltoid).
Starting position:
•Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment.
•Grasp the handle nearest you.
•Distance yourself on the bench to eliminate slack in the cable while the arm is straight out to the
side, slight bend in the elbow.
•Pinch your shoulder blades together and hold.
Action:
•Slowly draw your arm toward the front maintaining the elbow and shoulder blade positions.
•Stop when the arm is directly in front of the shoulder.
•Slowly return to the starting position without relaxing and keeping the arm approximately 90
degrees from the trunk.
Key points:
•Control the motion during the entire exercise. DO NOT USE MOMENTUM.
•Do not rotate the spine to get additional range of motion.
•Stop when the arm is directly in front or directly out to the side.
– Horizontal Adduction (elbow stabilized)