Bowflex Strength Training System manual Start, ONE ARM Seated FLY, Action

Page 18
- Horizontal Adduction (elbow stabilized)

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START

FINISH

Chest Exercises

DECLINE BENCH PRESS - Shoulder Horizontal Adduction (and elbow extension)

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

Starting position:

•Seatedinthe45degreeposition,reachstraightbehindyourbody,graspthehandleswithanoverhand grip, then bend your elbows until your hands are near your chest and your palms are facing towards the floor.

•Make sure cables travel underneath your arms, not over your arms.

•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.

•Lower arms 10 degrees (5-6 inches) from than the standard bench press position.

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, 10 degrees below your shoulders. •Then, slowly press forward, moving the hands towards 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 at the bottom of the motion and slightly less than 90 degrees at the top of the motion.

•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

ONE ARM SEATED FLY

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

Starting position:

•Sit on the bench with one side toward the power rods. Maintain good spinal alignment. •Grasp the handle nearest you.

•Distance yourself on the bench to eliminate slack in the cable while the arm is straight out to the side with a slight bend inthe elbow.

•Pinch your shoulder blades together and hold.

Action:

•Slowly draw your arm toward the front, maintaining the elbow and shoulder blade positions. •Stop when the arm is directly in front of the shoulder.

•Slowlyreturntothestartingpositionwithoutrelaxingandkeepingthearmapproximately90degrees from the trunk.

Key points:

•Control the motion during the entire exercise. DO NOT USE MOMENTUM. •Do not rotate the spine to get additional range of motion.

•Stop when the arm is directly in front or directly out to the side.

FINISH

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformAdjusting Understanding Resistance Using YourPower Rod Resistance MachineBench Using Your MachineWorkout Bench Mounting The Incline PositionOptional Equipment Maintenance & CareSafety Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramBreathing Working Out Cool DownWarming Up Performing Your RoutineFrequency 3 Days PER Week M-W-F Time about 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Circuit 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 Key pointsStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
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