Bowflex Xtreme 2 SE manual

Page 18

XTREME®2

Chest Exercises

Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Wide Position

Leg Extension:

Removed

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 Platform, head back against Seat Back Pad.

•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, keeping your forearms at least 10° lower than when in the “standard” Bench Press start position.

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

ACTION

•Slowly straighten your elbows, keeping upper arms at a 90° angle from your torso. Forearms should be 5- 6" lower than when in the standard Bench Press position. Do not lock your elbows.

•Slowly return to the start 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

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Wide Position

Leg Extension:

Removed

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 Platform, head back against Seat Back Pad.

•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 over arms, forearms aligned with cables.

•Bend your elbows, keeping your forearms at least 10° higher than when in the “standard” Bench Press start position.

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

ACTION

•Slowly straighten your elbows, keeping upper arms at a 90° angle from your torso. Forearms should be 5-6" higher than when in the standard Bench Press position. Do not lock your elbows.

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

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Contents Fitness Guide Table of Contents Get To Know Your Machine How to Use Your Machine Power Rod ResistanceBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover Rear Delt Rows-Elbow Flexion Crossover High Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Protraction-elbows stabilized Scapular DepressionSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationCrossover Seated Rear Delt Rows-Elbow Flexion Scapular RetractionGood Morning Standing Low Back Extension-with hip extensionBent Rear Delt Row Crossover Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Pushdown with Hand Grips-Elbow Extension Triceps Hammer Pushdown-Elbow ExtensionTriceps Pushdown with Lat Pulldown Bar-Elbow Extension Single Arm Pushdown-Elbow ExtensionCross Triceps Extension-Elbow Extension Hammer Triceps Extension Rope Pushdown-Elbow ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Barbell Biceps Curl-Elbow Extension Reverse Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Triceps Kickback Hammer Triceps Kickback-Elbow ExtensionArm Opposition Push-Pull Upper Body Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Abdominal Exercises Seated Resisted Abdominal Crunch-Spinal FlexionTrunk Rotation Leg Extension SquatCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee flexed Standing Hip Extension-knee stabilizedStanding Hip Abduction Standing Hip AdductionHip Flexion-Knee Flexion Dead Lift Stiff Leg Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Body Leanness Program Make sure you read your BowflexSuperhydrate Your System Eating Plan Week 5Breakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card Please fold over and tape before mailing SE Nautilus Drive Vancouver, WAWarranty Information Keep For Your RecordsExercise Log Muscle Chart Rev B 02/2007
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