Bowflex Motivator 2 manual Pectoralis Major Deltoids Triceps, 45˚ incline, Hand Grips, Lower back

Page 34

Chest Exercises

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

 

FINISH

 

 

 

Success Tips

•Maintain a 90° angle between upper arms and torso throughout motion.

•Keep chest muscles tightened. Limit and control your range of motion.

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

•Keep elbows in front of shoulders.

•Keep shoulder blades pinched together and maintain good spinal alignment.

START

•Grasp Hand Grips in both hands.

•Slowly bend your elbows until hands are at chest level. Rotate upper arms away from torso, elbows out, palms forward.

•Line up arms with cables keeping your wrists straight.

•Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back.

ACTION

•Press your hands forward, straightening your arms while moving your hands together. Do not lock elbows.

•Return to Start position, keeping your wrists at shoulder width and in line with the cables.

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

 

FINISH

 

 

 

Success Tips

•Maintain a 60-90° angle between upper arms and torso during exercise.

•Keep chest muscles tightened. Limit and control your range of motion.

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

•To improve your pectoralis involvement,

keep your shoulder blades pinched together throughout upward and downward movements.

START

•Grasp Hand Grips in both hands.

•Open your arms into a wide, elbow bent position. Keeping elbows and forearms below chest level, palms forward.

•Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your

lower back.

ACTION

•Slowly press your arms forward and upward, straightening arms and moving your hands together.

•Rotate your wrists and forearms upward.

•Slowly return to Start position.

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Chest Exercises

 

 

 

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Contents Fitness Guide Table of Contents Safety Precautions Home gym and serious injury to users and bystandersGet To Know Your Bowflex Motivator 2 Safety Warning Labels LabelLocation Back of the lat tower below Label Power Rod Unit Get To Know Your Bowflex Motivator 2 Home GymHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym  Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Women MeasureWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Age in Years Determining Your Body FatTo Use The Nomogram FemaleFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Ml skim milk Eating Plan Metric MeasurementsPlain bagel, Sarah Lee frozen Light cream cheese Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your diet Your partner should be similar to you in age and conditionAdhere to a carbohydrate-rich, moderate- calorie eating plan Exercise Log Bench PressDefine Your Goals Design Your Own Program As walking, running, or bicyclingCooling Down Working OutWarming Up BreathingHand Grips Pectoralis Major Deltoids Triceps45˚ incline Grasp Hand Grips in both handsCm higher than Bench Press position Flat Bench Back Sit on the bench facing away from the Power Rod unitAnterior Deltoid Triceps Pectoralis MajorKeep forearms in line with cables Sit on the bench facing Power Rod unitKeep knees bent and feet on floor Keep your shoulder blades tightened throughout motionKeep abdominals tight and maintain good spinal alignment Sit on the bench, facing away from the Power Rod unitFront Deltoids Upper Trapezius Triceps Front and Middle DeltoidsUpper Trapezius Stand on the platform, facing the Power Rod unitLet your arms hang at your sides Serratus Anteriors Scapular Protraction elbows stabilizedScapular Depression Lower TrapeziusSit on the Bench facing the Power Rod unit Rear Deltoids Middle Deltoids Trapezius RhomboidsShoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationSupraspinatus Middle Deltoids Trapezius Scapular RetractionMiddle Trapezius Rhomboids Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear DeltoidsLat Tower Latissimus Dorsi Teres Major Rear Deltoids BicepsBent Lat Bar Keep your arms extended and straightLying Narrow Lat Pulldowns Shoulder CuffSlowly return to the Start position Triceps Pushdown Elbow ExtensionTriceps Lying Triceps Extension Elbow Extension Cross Triceps Extension Sit facing away from the Power Rod unitLying 45Triceps Extension Elbow Extension Keep your arms in line with the cables Straddle the Seat Rail, facing the Power Rod unitSeated Triceps Extension Elbow Extension BicepsBiceps Brachialis Brachioradialis Keep your upper body motionless and your wrists straightKeep your spine aligned throughout movement Lie back completely with your head supported by the benchSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Brachialis Brachioradialis BicepsForearms Brachialis Standing Wrist ExtensionKeep your elbows bent, upper arms at your sides Resisted Reverse Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Slowly reverse to the Start position without restingTrunk Rotation Leg ExtensionAnkle Cuff Lying Leg ExtensionAnkle Eversion PeronealsStanding Hip Extension knee flexed Sit on the Bench, with one side to the Power Rod unitAnkle Inversion Tibialis Anterior and PosteriorKeep your hips level during movement Standing Hip AbductionSeated Hip Adduction Adductor Longus Gluteus MediusSeated Hip Abduction Piriformis Gluteus MaximusLimited Warranty Information Week Satisfaction GuaranteeName Address City Phone number Mail address Bowflex Motivator 2 Home Gym Product Registration CardMrs Miss State Apt. # ZipWhat Is Covered Please fold over and tape before mailingMuscle Chart Muscle Chart

Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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