Bowflex Xceed manual Chest Exercises, Key Points

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Chest Exercises

Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

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

 

 

 

START

 

FINISH

 

 

 

 

 

 

Before you begin:

Remove Leg Extension and adjust seat height. The pulleys should be in the wide position.

Key Points:

•Maintain a 90º angle between upper arms and torso throughout exercise.

•Limit range of motion so elbows do not travel behind shoulders.

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

START

•Sit and grasp hand grips.

•Straighten arms to front.

•Be sure arms are directly in line with cables, palms facing down and wrists straight.

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

ACTION

•Slowly move elbows out, simultaneously bending arms, keeping forearms in line with cables.

•Stop when upper arms are straight out to the sides, level with shoulders.

•Slowly press forward, moving hands toward center. Return to start position with arms straight to front at shoulder width. Keep chest muscles tightened.

Chest Fly – Shoulder Horizontal Adduction (Elbow Stabilized)

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

START

FINISH

Before you begin:

Remove Leg Extension and adjust seat height. The pulleys should be in the wide position.

Key Points:

•Maintain 90º angle between upper arms and torso throughout exercise.

•Limit range of motion so elbows do not travel behind shoulders.

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

START

•Sit and grasp hand grips.

•Straighten arms to front.

•Be sure arms are directly in line with cables, palms facing in and wrists straight.

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

ACTION

•Slowly move arms inward, maintaining the elbows in a slightly bent position throughout movement.

•Stop when upper arms are straight out in front, level with shoulders.

•Slowly return to start position. Keep chest muscles tightened during motion.

20Bowflex Xceed™ Owner’s Manual

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Contents Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Product Specifications Specifications / ApprovalsRegulatory Approvals Important Safety Precautions Important Safety InstructionsSafety Warning Labels LabelSafety Warning Labels Get to Know Your Machine Rod CapsHow to Use Your Machine Bowflex Xceed Home Gym Pulley Positions Bowflex Xceed Home Gym Cable RoutingMaintenance and Care of Your Bowflex Xceed Home Gym Lat Pulldown Hand Grips and StrapsLeg Extension Define Your Goals Design Your Own Program Variables are as followsWorkout Guide Minute Better Body Workout WorkoutsAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Time About 20 MinutesBody Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesChest Exercises Key PointsBeforeYou Begin Shoulder Exercises Crossover Rear Deltoid Rows Elbow Flexion Crossover High Rear Deltoid Rows Elbow FlexionSeated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized Scapular Protraction Elbows Stabilized Scapular DepressionScapular Retraction Back Exercises Seated facing machine Bent Over Row Crossover Bent Over RowSeated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Triceps Pushdown Elbow Extension Arm ExercisesTriceps Hammer Pushdown Elbow Extension Triceps Extension Elbow Extension HammerTriceps Extension Elbow Extension CrossTriceps ExtensionTriceps Kickback HammerTriceps KickbackResisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Barbell Biceps Curl Elbow Extension Reverse Barbell Biceps Curl Elbow ExtensionSeated Biceps Hammer Curl Elbow Flexion Start ActionWrist Extension Wrist Curl with Wrist Flexion Muscles workedTrunk Rotation Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Leg Exercises SquatStanding Hip Extension Knee Bent Standing Hip Extension Knee ExtendedLeg Kickback Hip and Knee Extension Muscles worked Dead Lift Stiff Leg Dead LiftStanding Hip Adduction Standing Hip AbductionLower leg or calf gastrocnemius, soleus Muscle Chart Iliotibial TractExercise Log Exercise DateCostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowflex Body Leanness Program Personal guarantee from Dr. Ellington Darden Introduction Bowflex Body Leanness ProgramMeasurements Body WeightCircumference of Body Parts Skinfold Measurements SuprailiumOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurement s Before AfterGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Keep 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 Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowflex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan Bowflex Xceed Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseWhat Is Covered Please fold over and tape before mailingWarranty Information Keep For Your RecordsImportant Contact Numbers Offices in the United StatesCostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM
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