Bowflex 2 manual Flat Barbell Bench Press, Pulley position Wide only Starting position

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Chest Exercises

LYING CABLE CROSSOVER — Shoulder extension/adduction (elbow stabilized near extension)

Muscles worked: This exercise emphasizes the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are also involved in maintaining the elbow position and also help with shoulder motion.

Pulley position: Wide only.

Starting position:

•With the bench flat, lie on your back with your head toward the Power Rods. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the Power Rods. Keep the knees bent and feet flat on the floor.

•Extend the arms overhead and grasp the handles with your palms facing the ceiling.

•Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

•Move your hands in an arc upward angling toward midline and then downward toward the opposite leg.

•Control the return to the starting position by slowly moving the arms back up, uncrossing, and moving overhead.

Key points:

•Keep your chest lifted, even as your arms near your legs.

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FLAT BARBELL BENCH PRESS

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major). 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: Low pulleys only.

Starting Position:

•Begin by adjusting the bar harness so that you are under tension when you initiate the pressing motion. NOTE: Not everyone is built to perform the bench press with the bar touching the chest! The harness adjustment should limit the range of motion so that your elbows travel only slightly behind your shoulders if at all.

•Lie flat on the bench with your legs toward the power rod. Slide your head and shoulders up under the bar to get into position. The cable/bar harness should lie against the underside of your arms.

•Warning: Never adjust the bar so tightly that you have to "squeeze under it" to get into position. Always adjust the bar with the harness so you can move freely into and out of the position.

•Place your feet either on the floor or up on the frame of the machine.

•Position your upper arms away from your torso so that your elbows are pointing out at each side.

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

Motion:

•Slowly press the bar upward until your upper arms are straight, but do not lock the elbows.

•Slowly lower the bar, returning to the starting position.

•Keep your chest muscles tightened during the entire motion.

Key points:

•Do not lift your hips off the bench.

•Keep your hands over your shoulders at all times.

•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 UltimateUsing Your Machine When You Are Not UsingAdjusting And Understanding Resistance 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 Exercising Properly Warming UpAerobic Rowing Position 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 Flat Barbell Bench Press Pulley position Wide only Starting positionPulley 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 ExtensionLying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown 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 Exercises LEG ExtensionLEG 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 Measurements Two inches above navel belly relaxedTwo inches below 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 Eating Plan Week 1Week 3 Week 5Bagel CerealBanana-Orange Chocolate or VanillaTuna Salad Dinner Steak DinnerFrozen Microwave Dinner Late-Night SnackShopping List StaplesMay I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex
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