Bowflex Strength Training System manual Shoulder Exercises

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Shoulder Exercises

SEATED SHOULDER PRESS - Shoulder Adduction (and elbow extension)

Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and the triceps muscles located on the backs of the upper arms.

Starting position:

•Sit on the bench facing away from the power rods, knees bent and feet flat on the floor. •Keep your chest up, abdominals tight and maintain a very slight arch in your lower back. •Grasp handles with palms facing away from the machine.

•Raise handles to just above shoulder level, keeping palms facing forward.

Action:

•Straighten arms overhead, focusing on moving your elbows up and inward toward your head. •Slowly return to starting position keeping tension in the front shoulder muscles.

Key points:

•Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. •Do not let the arch increase in the lower back while pressing up.

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START

FINISH

FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized)

Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids).

Starting position:

•Sit on the bench facing away from the power rods, knees bent and feet flat on the floor. •Keep your chest up, abdominals tight and maintain a slight arch in your lower back. •Grasp handles with your palms facing towards the machine and arms straight at your sides.

Action:

•The arms may be moved alternately, or together.

•Keeping your arms straight, move them forward then upward to shoulder height. •Slowly return the arms beside the torso and repeat.

Key points:

•Keep the chest lifted and the abdominals tightened throughout the entire motion and maintain good spinal alignment.

•Do not increase the arch in your lower back while lifting your arms.

START

FINISH

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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 BodyBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY 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 pointsStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder 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 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
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