Bowflex ElitePlus manual Chest Exercises

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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

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

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.

FINISH

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

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.

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START

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.

FINISH

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.

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Contents Bowflex Elite Home Gym Get to Know Your Machine Before You AssembleBasic Assembly Principles Parts ListAccessory List Hardware ListHardware Guide Tools You Will NeedAssembly Guide Completely tighten hardware installed during StepAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Attach the Seat Bracket to the Seat Pad Attach the Chest Bar with Pulleys to the Main AssemblyCompletely tighten hardware installed during Step Item #10 Rear Leg Do not unwrap cables Attach the Seat Rail to the Seat AssemblyAttach the Rear Leg to the Rear Leg Cross Tube Leg Assembly can move freely Attach the Rear Leg to the Seat RailSeat Rail Pull Pin Do not over-tighten hardware from StepAttach the Seat Rail to the Main Assembly Do not over-tighten the hardware from StepAttach the Leg Extension Pivot Tube 10aCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Item #22 Lat Cross Bar Do not unwrap cables Attach the Leg Extension Seat to the Main AssemblyAttach the Lat Cross Bar to the Upper Lat Tower Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the LowerAttach the Rod Box Frame to the Lat Tower Attach the Faceplate to the Main AssemblyFrom Main Assembly Completely tighten hardware installed during Steps 19 Attach the Faceplate Back PanelsTighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from StepAttach the Bench to the Seat Assembly Route the Rod CablesRoute the Lat Cables Route the Leg CablesRoute the Squat Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Removing the Bench Flat BenchIncline Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Men Measure Chest, abdomen, and thighSkinfold Measurements AbdomenSuprailium ThighUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Starting body-fat percentageDetermining Your Body Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 1Week 3 Week 5Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List May I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Larger muscles will make your body firmer and more shapely Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a weekExercise Log BenchPressDefine Your Goals Design Your Own Program Variables are as followsWorking Out Warming UpCooling Down BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg ExtensionFront Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles workedScapular Protraction elbows stabilized Scapular DepressionRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationScapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles workedLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles workedStraddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles workedCross Triceps Extension Lying 45Triceps Extension Elbow ExtensionSeated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles workedSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles workedStanding Wrist Extension Rope Pushdown Elbow Extension Muscles workedResisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles workedSeated Resisted Abdominal Crunch Spinal Flexion Pulley Position Trunk RotationPulleys Success Tips Leg Extension Lying Leg ExtensionAnkle Eversion Ankle InversionStanding Hip Extension knee ﬂexed Standing Hip Extension knee stabilizedStanding Hip Abduction Seated Hip AdductionSeated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles workedMuscle Chart Warranty Information What Does This Warranty Cover?Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here