Bowflex Revolution manual Adjustable Arm Position

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Chest Exercises

29

Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction

Muscles worked:

Anterior Deltoid; Triceps; Pectoralis Major

Bench Position:

Flat Bench Back

Accessory:

Long Hand Grips

Adjustable Arm Position:

8 (up/center)

Success Tips

•Maintain an upright, erect posture as your trunk rotates with the punch.

•Keep knees bent and feet on floor.

•Maintain good spinal alignment.

START

START

•Sit on the bench facing away from the engine.

•Reach behind your body and grasp the Hand Grips with an overhand grip, as shown above.

•Bend your elbows until your hands are level with your waist.

FINISH

FINISH

•Using moderate speed, rotate your trunk and press your arm(s) forward to full extension, allowing shoulder blade to move forward at the end of the punch.

•Slowly return to the Start position. Do not relax the tension in your arm.

•You may vary this exercise by using bilateral movement with both arms or punching upward or downward.

Lying Cable Crossover — Shoulder Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major

Bench Position:

Flat

Accessory:

Long Hand Grips

Adjustable Arm Position:

6 or 7

Success Tips

•Keep chest lifted throughout exercise.

•Keep knees bent, feet on floor, head back against bench.

START

START

•Lie flat on your back, head toward the engine. Position yourself far enough down the Bench to grasp the Hand Grips over your head with arms straight out to the side.

•Grasp the Hand Grips, palms facing down toward your feet.

•Tighten your abdominals to stabilize your spine. Maintain a slight, comfortable arch in your lower back.

FINISH

FINISH

•Keep your elbows straight, while moving your arms in an arc upward and across your torso toward the opposite thigh.

•Control the return to the Start position by slowly moving your arms back to shoulder level, releasing the shoulder blades and keeping arms straight.

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Contents Fitness Guide Product Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution Parts Reference Guide Getting to Know Your Bowflex Revolution Home GymAdjusting and Understanding Resistance Using Your Bowflex Revolution Home GymSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Hand Grips Attaching Hand Grips and Foot HarnessesLeg Press Seatback Attaching Accessories, Benches, and SeatsLeg Press Plate Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyMinute Better Body Workout WorkoutsAdvanced General Conditioning Frequency 4 Days Per Week M-T-TH-F Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Body BuildingFrequency 2-3 Times Per Week Circuit Training Anaerobic/CardiovascularTrue Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure Body WeightMeasurements Circumference of Body PartsWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Difference Your Results Summary SheetGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution Warranty Registration CardBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States