Bowflex 2 manual Chest Exercises

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Chest Exercises

INCLINE BENCH PRESS — Shoulder Horizontal Adduction (with elbow extension)

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), especially the upper portion. It also involves the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm.

Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing forward.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

•You may also utilize the alternate incline bench press position by placing your feet on the forward leg of the Bowflex and using your legs to slide the torso upward on the bench so that your head is near the lat tower. This will allow a greater incline of the arms without losing alignment of the cables.

•From this position, raise your arms 10-15 degrees (cables touching the tops of your arms/shoulders) above the regular bench press position (cables lying along the backs of your arms and center of the shoulders).

•Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight. If the cables are "above" the arms, too much elevation was introduced.

•Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.

Motion:

•Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. From the side view it should appear as if the forearms are in line with the cables at all times.

•Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).

•Then, slowly press forward/upward, moving hands toward the center. Then return to starting position with arms straight to the front at shoulder width and in-line with the cables. Keep your chest muscles tightened during the entire motion.

Optional motions:

•Bilateral movement - both arms pressing forward at the same time.

•Unilateral movement – performing all reps with one arm before moving to the next.

•Alternating – performing one rep on one side and then the next rep on the other side.

•Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).

Key points:

•The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and slightly more than 90 degrees from the front of your torso at the top.

•Limit and control the range of motion so that your elbows travel only slightly behind your shoulders — if at all.

•For normal pressing/pushing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased pec involvement you may keep the shoulder blades "pinched" together throughout both the upward and downward movements.

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Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateAdjusting And Understanding Resistance Using Your MachineWhen You Are Not Using Hooking The Power Rods To The CablesWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex AttachmentsFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Aerobic Rowing Position Exercising ProperlyWarming Up Performing Your RoutineWorkouts Minute Better Body WorkoutMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting positionScapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal RotationShoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedBarbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting positionLying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting positionLying LAT Pulldowns Pulley position Wide Starting positionAlternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated positionStanding Wrist Extension Seated Wrist CurlStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position None Starting positionTrunk Rotation Abdominal Crunch Spinal FlexionLEG Extension Leg ExercisesLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Standing HIP Abduction Seated HIP AdductionSeated HIP Abduction Ankle InversionAnkle Eversion DeadliftSTIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Two inches below navel belly relaxed MeasurementsTwo inches above navel belly relaxed Record each measurement on your Results Summary SheetSkinfold Measurements SuprailiumOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat To Use The NomogramCalculating Lean Body Mass For ExampleYour Results Your Results Summary SheetGuidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanSuperhydrate Your System Week 3 Eating PlanWeek 1 Week 5Banana-Orange BagelCereal Chocolate or VanillaFrozen Microwave Dinner Tuna Salad DinnerSteak Dinner Late-Night SnackShopping List StaplesIs it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap water? Page Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex
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