Bowflex 51370 manual Flat Barbell Bench Press, Near extension, Pulley position Wide only

24

Chest Exercises

	Lying Cable Crossover Shoulder extension/adduction (elbow stabilized
	near extension)
	Muscles worked: This exercise emphasizes the	Motion:
	chest (the pectoralis major muscles). The triceps	• Move your hands in an arc upward angling
	muscles, located on the back of the upper arms,	toward midline and then downward toward the
	are also involved in maintaining the elbow position	opposite leg.
	and also help with shoulder motion.	• Control the return to the starting position by
		slowly moving the arms back up, uncrossing, and
	Pulley position: Wide only.	moving overhead.
	Starting position:	Key points:
	• With the bench flat, lie on your back with your	• Keep your chest lifted, even as your arms near
START	head toward the Power Rods®. Position yourself	your legs.
	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.

FINISH

START

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.

FINISH