Bowflex Blaze manual Chest Exercises

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Chest Exercises

Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

45o incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Maintain a 60-90oangle between your upper arms and torso during 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 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.

•Press your forearms downward. At full extension, your hands should be level with your hips.

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

FINISH

Action

•Press your arms forward and upward, straightening your arms and moving your hands together.

•Return to the Start position, slowly returning your arms in front of you just below chest level.

Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

45o incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Maintain a 60-90oangle between your upper arms and torso during 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

•Press your forearms upward. At full extension, your elbows should be level with your ears.

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

FINISH

Action

•Press your arms forward and upward, straightening your arms and moving your hands together.

•Return to the Start position, slowly returning your arms in front of you just below chest level.

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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 follows Warm 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 Low Back Extension-Seated with hip extension Back ExercisesLying Lat Pulldowns 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 Single Arm Pushdown-Elbow Extension Arm ExercisesTriceps 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 ExtensionResisted Reverse Crunch-Spinal Flexion Abdominal ExercisesReverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Squat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Leg ExercisesLeg Extension 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 Circumference of Body Parts Body WeightMeasurements Skinfold Measurements SuprailiumWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatEnter 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 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