Bowflex Blaze manual Chest Exercises

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Chest Exercises

Decline 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 at the start of the motion and slightly less than 90o at the finish.

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

•Do not let your elbows travel behind your shoulders.

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

START

Start

•Grasp the Handgrips in both hands, cables travel beneath your arms, forearms aligned with cables.

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

•Raise your 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 10o below your shoul- ders. 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, and Triceps

Bench Position:

45o incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Maintain a 90o angle between your upper arms and torso at the start of the motion and slightly less than 90o at the finish.

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

•Do not let your elbows travel behind your shoulders.

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

START

Start

•Grasp the Handgrips in both hands.

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

•Bend your elbows back, keeping your forearms at a

90o angle from your torso and forearms 10-15o(6-8" or 13-20 cm) higher than the Bench Press position.

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

FINISH

Action

•Slowly press your hands for- ward, straightening your arms and moving your hands to the center and downward at least 10o above your shoulders.

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

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Contents Fitness Guide Page Table of Contents Regulatory Approvals Product SpecificationsImportant Safety Instructions Safety RequirementsSafety Requirements Label Safety Warning LabelsSafety Warning Labels Safety Warning Labels Home Gym Get to Know Your MachineHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own ProgramWarm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest ExercisesChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extensionShoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilizedScapular Depression Scapular Protraction-elbows stabilizedRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Lying Lat Pulldowns Back ExercisesLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow flexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder AdductionStiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow flexionBent Over Row Triceps Pushdown-Elbow Extension Arm ExercisesSingle Arm Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overheadLying 45o Triceps Extension-Elbow Extension Cross Triceps ExtensionStanding Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow ExtensionLying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supinationStanding Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronationRope Pushdown-Elbow Extension Standing Wrist ExtensionReverse Crunch-Spinal Flexion Abdominal ExercisesResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Extension Leg ExercisesSquat-Knee Extension, Hip Extension, Ankle Plantarflexion Ankle Eversion Lying Leg ExtensionStanding Hip Extension-knee flexed Ankle InversionStanding Hip Abduction Standing Hip Extension-knee stabilizedSeated Hip Abduction Seated Hip AdductionStanding Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee ExtensionProne Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty InformationBowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is CoveredBowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Suprailium Skinfold MeasurementsOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms 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 PlanCereal Eating Plan US MeasurementsEating 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 Bench Exercise LogPage Important Contact Numbers
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