Bowflex Blaze manual Chest Exercises, Chest Fly-Shoulder Horizontal Adduction elbow stablized

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Chest Exercises

Chest Fly—Shoulder Horizontal Adduction (elbow stablized)

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

45o incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Maintain a 90-180oangle between your arms and torso during the exercise.

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

•Keep your knees bent, feet on floor, and your head back against the Bench.

•To improve your pectoralis involve- ment, keep your shoulder blades pinched together throughout the upward and downward movements.

START

Start

•Grasp the Handgrips in both hands.

•Open your arms into a wide position while maintaining a bend in your elbows. Start with your elbows and fore- arms below chest level, palms forward.

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

FINISH

Action

•Maintaining the slight bend in your elbow, slowly bring your arms together.

•Rotate your wrists and fore- arms upward.

•Slowly return to the Start position, stopping before the upper arms/elbows move behind the bench.

Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Muscles Worked:

Pectoralis Major, Deltoids, and Triceps

Bench Position:

45o incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Maintain a 90o angle between your upper arms and torso throughout the motion.

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

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

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

START

Start

•Grasp the Handgrips in both hands.

•Raise your upper arms until they are in line with your shoulders.

•Bend your elbows until your forearms are in line with the cables. Keep your wrists straight.

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

FINISH

Action

•Press your hands forward, straightening your arms while moving your hands together.

•Return to the Start posi- tion, keeping your wrists at shoulder width and in line with the cables, stopping before the upper arms/elbows move behind the bench.

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Contents Fitness Guide Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionAbdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee ﬂexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatCalculating Lean Body Mass For ExampleEnter 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 CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers