Bowflex Strength Training System manual Chest Exercises, Starting position, Motion, Key points

Page 17

Chest Exercises

BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension)

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving 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.

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 and your palms are facing towards the floor.

•Keepingkneesbentandfeetflatonthefloor,layyourheadbackagainstthebenchandstraightenyour arms to the front.

•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight. •Raiseyourchestand“pinch”yourshoulderbladestogether. Maintainaveryslight,comfortable,archin

your lower back.

Motion:

•Slowly move your elbows outward, simultaneously bending your arms, keeping the forearms in line with the cables at all times.

•Stop when your upper arms are straight out to the sides, level with your shoulders.

•Then, slowly press forward, moving the hands toward the center, and return to the 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.

Key points:

•Maintain a 90 degree angle between the upper arms and the torso throughout the exercise. •Limit and control the range of motion so that your elbows do not travel behind your shoulders. •Keep shoulder blades “pinched” together and maintain good spinal alignment.

15

START

FINISH

CHEST FLY - Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked: This exercise emphasizes the chest muscles (pectoralis major), also involving the front shoulder muscles (anterior deltoid).

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 and your palms are facing towards the floor.

•Keepingkneesbentandfeetflatonthefloor,layyourheadbackagainstthebenchandstraightenyour arms to the front.

•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight. •Raiseyourchestand“pinch”yourshoulderbladestogether. Maintainaveryslight,comfortable,archin

your lower back.

Motion:

•Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.

•Stop when your upper arms are straight out to the sides, level with the shoulders.

•Slowly return to starting position keeping your chest muscles tightened during the entire motion.

Key points:

•Maintain a 90 degree angle between the upper arms and the torso throughout the exercise. •Limit and control the range of motion so that your elbows do not travel behind your shoulders. •Keep shoulder blades “pinched” together and maintain good spinal alignment.

START

FINISH

Page 16 Page 18
Image 17
Page 16 Page 18
Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachinePower Rod Resistance Using YourAdjusting Understanding Resistance MachineWorkout Bench Mounting The Incline Using Your MachineBench PositionSafety Maintenance & CareOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsWarming Up Working Out Cool DownBreathing Performing Your RoutineMinute Better Body Workout WorkoutsFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Frequency 2-3 Times PER Week Time about 20-45 Minutes Circuit Training ANAEROBIC/CARDIOVASCULARFrequency 2-3 Times PER Week Time about 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days PER Week M-W-F Time about 45-60 Minutes Strength TrainingStarting position Chest ExercisesMotion Key pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Triceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist ExtensionAbdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal FlexionTrunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee FlexionStanding HIP Extension Knee flexed Standing HIP Abduction Lying LEG ExtensionStanding HIP Extension Knee stabilized Seated HIP Adduction120 Exercise LogMuscle Chart Bowflex Motivator
Top Page Image Contents