Decline Chest Fly; Incline Chest Fly - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME
Chest Exercises
I
Muscles worked:
Pectoralis Major; Anterior Deltoid
Decline Chest Fly--Shoulder Horizontal Adduction (elbow stabilized)
START FINISH
Position:
Seated--facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar--Wide Position
Leg Extension:
Removed
Success Tips
• Maintain a 60-90 ° angle benveen upper
arms and torso during exercise
• Keep chest muscles tightened Limit and
control your range of motion
• Keep knees bent, feet on Platform, head
back against Seat Back Pad
• To improve your pectoralis involvement,
pinch your shoulder blades together
throughout movement
START
• (;rasp Hand Grips in
both hands.
• Open your arms into a wide,
"embrace" position, elbows
slightly bent. Press your forearms
dowmvard. At fifll extension,
hands should be level with your
hips, pahns £1cing forward.
• Do not lock your elbows.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
ACTION
• Slowly press your arms forward
and downward, straightening
arms and moving your hands
together Hands should be 56"
lower than standard Chest Fly
Finish position
• Rotate your wrists and forearms
upward.
• Return to start position, slowly
bringing your arms in front of
you, just below chest level.
I
Incline Chest Fly--Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
Position:
Seated--facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar--Wide Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 60-90 ° angle t)enveen upper
arms and torso during exercise
• Keep chest muscles tightened Limit and
control your range of motion
• Keep knees bent, feet on Platform, head
back against Seat Back Pad
• To improve your pectoralis inw_lvement,
pinch
your
shoulder blades together
throughout irlovement.
START
START
• Grasp Hand (;rips in
both hands.
• Press your arms forward and
upward, straightening arms ans
moving your hands together.
Hands should be 5-6" higher
than the standard Chest Fly
start position..
• Do not lock your elbows.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
FINISH
ACTION
• Open your arms into a wide,
"embrace" position, elbows
slightly bent Press your forearms
upward. At full extension, your
elbows should be level with your
ears, palms facing forward.
• Rotate your wrists and
forearms upward.
• Return to Start position, slowly
bringing your arms in front of _
you, just below chest level.
17