Bowflex 51370 manual Chest Exercises

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Chest Exercises

 

Incline Bench Press Shoulder Horizontal Adduction (with elbow extension)

 

 

Muscles worked: This exercise emphasizes the

Motion:

 

chest muscles (pectoralis major), especially the

• Slowly move your elbows outward,

 

upper portion. It also involves the front shoulder

simultaneously bending your arms so that your

 

muscles (anterior deltoid, a portion of the middle

forearms remain parallel to each other and the

 

deltoid) and the triceps, which are located on the

hands remain over the elbows throughout the

 

back of the upper arm.

movement. From the side view it should appear

 

 

as if the forearms are in line with the cables at

 

Pulley position: Wide or narrow (Wide offers a

all times.

 

greater challenge throughout the entire range

• Stop when your upper arms are approximately

 

on specific movements, especially at the top of

straight out to the sides (your elbows will be

 

these movements. This can make these exercises

level with your shoulders or very slightly below).

START

even more effective. However, when both pulley

• Then, slowly press forward/upward, moving

positions are listed as options, do not attempt to

hands toward the center. Then return to starting

 

 

use the same weight for each position).

position with arms straight to the front at

 

 

shoulder width and in-line with the cables. Keep

 

Starting position:

your chest muscles tightened during the entire

 

• Seated in the 45 degree position, reach straight

motion.

 

behind your body, grasp the handles, and bend

 

 

your elbows until your hands are near your

Optional motions:

 

chest. Rotate your upper arms away from your

• Bilateral movement - both arms pressing

 

torso so that your elbows are pointing outward

forward at the same time.

 

to each side and your palms are facing forward.

• Unilateral movement – performing all reps with

 

• Keeping knees bent and feet flat on the floor, lay

one arm before moving to the next.

 

your head back against the bench and straighten

• Alternating – performing one rep on one side

 

your arms to the front.

and then the next rep on the other side.

 

• You may also utilize the alternate incline bench

• Simultaneously alternating – both arms moving,

 

press position by placing your feet on the

although in opposite directions (one pressing

 

FINISH

forward leg of the Bowflex® Ultimate™ Home

while the other is returning).

 

Gym and using your legs to slide the torso

 

 

upward on the bench so that your head is near

Key points:

 

the lat tower. This will allow a greater incline of

• The upper arms will be 60-90 degrees from

 

the arms without losing alignment of the cables.

the sides of your torso at the bottom of the

 

• From this position, raise your arms 10-15

movement and slightly more than 90 degrees

 

degrees (cables touching the tops of your

from the front of your torso at the top.

 

arms/shoulders) above the regular bench press

• Limit and control the range of motion so that

 

position (cables lying along the backs of your

your elbows travel only slightly behind your

 

arms and center of the shoulders).

shoulders — if at all.

 

• Be sure that your arms are directly "in line" with

• For normal pressing/pushing patterns of

 

the cables, palms facing forward and wrists

movement you may choose to allow the shoulder

 

straight. If the cables are "above" the arms, too

blades to "float" forward and backward naturally

 

much elevation was introduced.

with the arm movement, or for increased pec

 

• Raise your chest and slightly "pinch" your

involvement you may keep the shoulder blades

 

shoulder blades together. Maintain a very slight,

"pinched" together throughout both the upward

 

comfortable arch in your lower back.

and downward movements.

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Contents Bowflex Ultimate Home Gym Table of Contents Important Safety Precautions This machine is meant for individual consumer useEllington Darden Getting to Know Your MachineBowflex Ultimate Home Gym Parts Reference Guide With all of the fitness choices available today, weUsing Your Machine Power Rod ResistanceWorkout Bench Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Free SlidingOr any exercise where your palm is facing down Using the Bowflex Ultimate Home Gym Hand GripsUsing the Bowflex­ Ultimate Home Gym Leg Press Belt Specifications subject to changeSquat Harness Adjustment Buckle Squat Cables Rod Cables PositionBuild back and shoulder muscles quickly with this Remove the knobs fromMaintenance & Care of Your Bowflex Ultimate Home Gym Folding & Moving Your Bowflex Ultimate Home GymBowflex Ultimate Home Gym Lat Pulldown Adjustable Pulley SystemBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Low Pulley/Squat StationDefining Your Goals Reaching Your Goals Defining Your GoalsDesigning Your Own Program Exercising Properly Advanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days Per Week M-W-F Time About 20 MinutesMinute Upper/lower Body WorkoutsFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Body Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 Minutes True Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesMotion Chest ExercisesStarting Position Optional motionsChest Exercises If at all Pulley position Narrow only Starting positionPulley position Wide only Flat Barbell Bench PressNear extension Starting position Key pointsShoulder Exercises Starting positionShoulder Exercises Pulley position NarrowSit up straight and maintain erect posture Scapular Protraction elbow stabilizedPulley position Narrow Starting position Pulley position Wide or narrow Starting positionShoulder Rotator Cuff Internal Rotation Scapular DepressionPulley position Wide or narrow Shoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationControl the motion during the entire exercise Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wideLying Front Shoulder Raise Shoulder Flexion elbow stabilized Slowly return to the starting position, arms by your sidesPulley position Low pulleys only Key points Military PressBack of the upper arms Undue stress on the joint capsule Rods, directly over the low pulleys, knees bentWide Pulldowns Shoulder Adduction with elbow flexion Back ExercisesLying Shoulder Pullover Shoulder Extension elbow stabilized Pulley position Lat tower Starting positionNarrow Pulldowns Shoulder Extension with elbow flexion Back ExercisesLying Lat Pulldowns Pulley position WideLow Back Extension Seated with hip extension Alternate motionSeated Lat Rows Shoulder Extension with elbow flexion Scapular Retraction Reverse Grip Pulldowns Shoulder Extension with elbow flexionPulley position Lat tower Barbell Bent Over RowPulley position Low pulley Lying Triceps Extension Elbow Extension Arm ExercisesFrench Press Elbow Extension Overhead Lying 45 Degree Triceps Extension Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Rope Pushdowns Elbow Extension Single-Arm Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackStanding Biceps Curl Elbow Flexion in supination Seated Triceps Extension Elbow ExtensionKeep elbows at your sides Keep wrists straight Seated Biceps Curl Elbow Flexion in supination Seated Wrist ExtensionSeated position Standing Wrist Extension Seated Wrist CurlStanding Wrist Curl Reverse Curl Elbow Flexion in pronationPosition Lying Biceps Curl Elbow Flexion in supinationReverse Grip Barbell Curls Elbow Flexion in pronation Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Seated Resisted Oblique Crunch Spinal Flexion with Rotation Abdominal ExercisesSeated Resisted Abdominal Crunch Spinal Flexion DiagonalsResisted Reverse Crunch Spinal Flexion Abdominal ExercisesReverse Crunch Spinal Flexion Pulley position NoneTrunk Rotation Keep both elbows slightly straightLeg Extension Leg ExercisesLeg Curl Leg Press Hip Extension and Knee Extension Leg ExercisesSquat Knee Extension, Hip Extension, Ankle Plantarflexion Remove the bench and unlock the rowing seatLying Prone Leg Curl Knee flexion Standing Hip Extension Knee stabilized in flexionStarting position Remove the bench Standing Hip Flexion With knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Remove the bench, unlock the seatLying Leg Extension Knee Flexion with Hip Flexion Pulley position Narrow Key pointsKneeling Leg Kickback Hip extension and knee extension Standing Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Seated Hip Adduction Standing Hip AbductionPulley position Wide Starting position Ankle Inversion Seated Hip AbductionKeep your spine straight and your hips level Ankle Eversion DeadliftStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Introduction65 Bowflex Body Leanness ProgramCircumference of Body Parts Body WeightMeasurements Women MeasureSkinfold Measurements Measurements67Abdomen Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Suprailium Chest Triceps Abdomen Thigh TotalAge in Years Female Male To Use The NomogramPercent Body-Fat Calculating Lean Body Mass Body WeightBody Fat Weight Lean-Body Weight For ExampleYour 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 Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanAvoid Too Much Stress Superhydrate Your System Week 3 Week 1Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List Is it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Yes Is bottled water better than tap water?Larger muscles will make your body firmer and more shapely Your partner should be similar to you in age and conditionEat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a weekReps Resistance SetsSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Bowflex Ultimate Parts Reference Guide Cable Leg Extension Adjustable Seat Pulley SystemIf so equipped Tools You Will Need Basic Assembly PrinciplesBefore You Start Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate At this time Squat Platform & FrameComponents for this step Are in Box 3 and Box Components for this Step are in Box Rear LEGFoot Rest Seat Rail Installation Seat InstallationIncline Bench Rest Installation Rail END CAP INSTALLATIONItem #44 Figure L Bench Item #25 Bench Rest Bracket InstallationThree 3 1/4 Washers Installed on the bench Components for this step are in Box 3 & BoxBowflex Ultimate Lat Assembly Parts Reference Guide Lat AssemblyLAT Tower Installation Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Assembly Please go to on To finish assemblyBowflex Ultimate Leg Assembly Parts Reference Guide Leg AssemblyLEG Extension Foot Tube Assembling Your Bowflex Ultimate Leg AssemblyLEG Assembly Extension Tube Components for this step are Leg Extension BoxThis step are in Leg LEG Extension Seat InstallationInstalling the LEG Extension Components for Locate the following parts Extension BoxInstalling the LEG Extension Attachment Assembling Your Bowflex T-BARCall to Order Week Satisfaction Guarantee Bowflex Ultimate Warranty Registration Card Mrs . Ms . Miss Customer ID from InvoicePlease fold over and tape before mailing Warranty Information Rev AA
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