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.