Chest Exercises; Bench Press; Chest Fly - Bowflex XTREME 2 SE Owner's Manual

Bench Press

Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid and triceps, located on the back
of the upper arm
.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust seat height.
The pulleys should be in the wide position.
Key Points:
torso throughout exercise.
behind shoulders.
maintain good spinal alignment.

Chest Fly

Muscles worked:
Emphasizes chest muscles (pectoralis
major). Involves front shoulder muscles
(anterior deltoid).
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust seat
height. The pulleys should be in the wide
position.
Key Points:
and torso throughout exercise.
travel behind shoulders.
and maintain good spinal alignment.
22
Bowflex Xtreme 2 SE Owner's Manual
®

Chest Exercises

– Shoulder Horizontal Adduction (and Elbow Extension)
START START
with cables, palms facing down
and wrists straight.
blades together. Maintain a very
slight, comfortable, arch in lower
back.
– Shoulder Horizontal Adduction (Elbow Stabilized)
START START
with cables, palms facing in and
wrists straight.
blades together. Maintain a slight,
comfortable, arch in lower back.
START
-
START
-
FINISH FINISH
ACTION
simultaneously bending
arms, keeping forearms in
line with cables.
out to the sides, level with shoul-
ders.
hands toward center. Return to
start position with arms straight to
front at shoulder width. Keep chest
muscles tightened.
FINISH FINISH
ACTION
taining the elbows in a slightly
bent position throughout move-
ment.
out in front, level with shoulders.
Keep chest muscles tightened
during motion.
-