Bowflex Motivator 2 manual Cm higher than Bench Press position

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Chest Exercises

Decline 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 your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.

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

•Do not let your elbows travel behind your shoulders.

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

START

•Grasp Hand Grips in both hands.

•Cables travel beneath arms, forearms aligned with cables.

•Bend your elbows back, keeping upper arms at a 90° angle from your torso. Elbows should be 10° (5-6" or 13-15 cm) lower than the standard Bench Press position.

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

ACTION

•Slowly press your hands forward, straightening your arms while moving your hands to the center and downward, at least 10° below your shoulders. Do not lock your elbows.

•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.

Incline 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 your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.

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

•Do not let your elbows travel behind your shoulders.

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

START

•Grasp Hand Grips in both hands.

•Cables travel above forearms. Keep your forearms in line with the cables at all times.

•Bend your elbows back, keeping upper arms at a 90° angle from torso. Forearms 10-15° (6-8" or

13-20 cm) higher than Bench Press position.

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

ACTION

•Slowly press your hands forward, straightening your arms and moving hands to the center and downward, at least 10° above your shoulders.

•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.

Chest Exercises 33

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Contents Fitness Guide Table of Contents Home gym and serious injury to users and bystanders Safety PrecautionsLabel Get To Know Your Bowflex Motivator 2 Safety Warning LabelsLocation Back of the lat tower below Label Get To Know Your Bowflex Motivator 2 Home Gym Power Rod UnitHow 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 Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure Body WeightMeasurements Circumference of Body PartsMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Female Determining Your Body FatTo Use The Nomogram Age in YearsEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid 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 PlanEating Plan US Measurements Healthy Choice Hearty Chicken, 420 g can 260, or Eating Plan Metric MeasurementsPlain bagel, Sarah Lee frozen Light cream cheese Ml skim milkShopping List May I have dinner for lunch and lunch for dinner? Your partner should be similar to you in age and condition Your dietAdhere to a carbohydrate-rich, moderate- calorie eating plan Bench Press Exercise LogDefine Your Goals As walking, running, or bicycling Design Your Own ProgramBreathing Working OutWarming Up Cooling DownGrasp Hand Grips in both hands Pectoralis Major Deltoids Triceps45˚ incline Hand GripsCm higher than Bench Press position Pectoralis Major Sit on the bench facing away from the Power Rod unitAnterior Deltoid Triceps Flat Bench BackKeep your shoulder blades tightened throughout motion Sit on the bench facing Power Rod unitKeep knees bent and feet on floor Keep forearms in line with cablesFront and Middle Deltoids Sit on the bench, facing away from the Power Rod unitFront Deltoids Upper Trapezius Triceps Keep abdominals tight and maintain good spinal alignmentLet your arms hang at your sides Stand on the platform, facing the Power Rod unitUpper Trapezius Lower Trapezius Scapular Protraction elbows stabilizedScapular Depression Serratus AnteriorsRear Deltoids Middle Deltoids Trapezius Rhomboids Sit on the Bench facing the Power Rod unitShoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationMiddle Trapezius Rhomboids Scapular RetractionSupraspinatus Middle Deltoids Trapezius Latissimus Dorsi Teres Major Rear Deltoids Lying Lat PulldownsKeep your arms extended and straight Latissimus Dorsi Teres Major Rear Deltoids BicepsBent Lat Bar Lat TowerShoulder Cuff Lying Narrow Lat PulldownsTriceps Triceps Pushdown Elbow ExtensionSlowly return to the Start position Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Sit facing away from the Power Rod unitCross Triceps Extension Biceps Straddle the Seat Rail, facing the Power Rod unitSeated Triceps Extension Elbow Extension Keep your arms in line with the cablesLie back completely with your head supported by the bench Keep your upper body motionless and your wrists straightKeep your spine aligned throughout movement Biceps Brachialis BrachioradialisStanding Wrist Curl Seated Wrist ExtensionBrachialis Brachioradialis Biceps Seated Wrist Curl Wrist FlexionKeep your elbows bent, upper arms at your sides Standing Wrist ExtensionForearms Brachialis Resisted Reverse Crunch Spinal Flexion Slowly reverse to the Start position without resting Seated Resisted Abdominal Crunch Spinal FlexionLeg Extension Trunk RotationPeroneals Lying Leg ExtensionAnkle Eversion Ankle CuffTibialis Anterior and Posterior Sit on the Bench, with one side to the Power Rod unitAnkle Inversion Standing Hip Extension knee flexedAdductor Longus Gluteus Medius Standing Hip AbductionSeated Hip Adduction Keep your hips level during movementPiriformis Gluteus Maximus Seated Hip AbductionWeek Satisfaction Guarantee Limited Warranty InformationState Apt. # Zip Bowflex Motivator 2 Home Gym Product Registration CardMrs Miss Name Address City Phone number Mail addressPlease fold over and tape before mailing What Is CoveredMuscle 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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