Chest Exercises | Bowflex Blaze manual

Chest Exercises

Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

45o incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Maintain a 60-90oangle between your upper arms and torso during exercise.

•Keep your chest muscles tightened. Limit and control your range of motion.

•Keep your knees bent, feet on floor, and your head back against bench.

•To improve your pectoralis involve- ment, keep your shoulder blades pinched together throughout the upward and downward movements.

START

Start

•Grasp the Handgrips in both hands.

•Open your arms into a wide position while maintaining a bend in your elbows.

•Press your forearms downward. At full extension, your hands should be level with your hips.

•Raise your chest, pinch shoulder blades together, and maintain a slight, comfortable arch in lower back.

FINISH

Action

•Press your arms forward and upward, straightening your arms and moving your hands together.

•Return to the Start position, slowly returning your arms in front of you just below chest level.

Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles Worked:

Pectoralis Major and Anterior Deltoid

Bench Position:

45o incline

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Maintain a 60-90oangle between your upper arms and torso during exercise.

•Keep your chest muscles tightened. Limit and control your range of motion.

•Keep your knees bent, feet on floor, and your head back against the bench.

•To improve your pectoralis involve- ment, keep your shoulder blades pinched together throughout the upward and downward movements.

START

Start

•Grasp the Handgrips in both hands.

•Open your arms into a wide position while maintaining a bend in your elbows

•Press your forearms upward. At full extension, your elbows should be level with your ears.

•Raise your chest, pinch shoulder blades together, and maintain a slight, comfortable arch in lower back.

FINISH

Action

•Press your arms forward and upward, straightening your arms and moving your hands together.

•Return to the Start position, slowly returning your arms in front of you just below chest level.

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Bowflex Blaze manual Chest Exercises

Contents

Fitness Guide Page Table of Contents Product Specifications Regulatory Approvals Safety Requirements Important Safety Instructions Safety Requirements Safety Warning Labels Label Safety Warning Labels Safety Warning Labels Get to Know Your Machine Home Gym How to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as follows Warm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilized Shoulder Extension-elbows stabilized Shoulder Shrug-Scapular Elevation Scapular Protraction-elbows stabilized Scapular Depression Rear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External Rotation Scapular Retraction Low Back Extension-Seated with hip extension Back ExercisesLying Lat Pulldowns Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat Pulldowns Seated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilized Bent Over Row Single Arm Pushdown-Elbow Extension Arm ExercisesTriceps Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow Extension Cross Triceps Extension Lying 45o Triceps Extension-Elbow Extension Seated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supination Seated Wrist Extension Standing Wrist Curl Reverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist Flexion Standing Wrist Extension Rope Pushdown-Elbow Extension Resisted Reverse Crunch-Spinal Flexion Abdominal ExercisesReverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Squat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Leg ExercisesLeg Extension Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension-knee ﬂexed Standing Hip Extension-knee stabilized Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success Tips Prone Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction Guarantee Bowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailing Bowflex Body Leanness Program Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Skinfold Measurements Suprailium Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before After Workouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much Stress Superhydrate Your System Eating Plan Week 5 Eating Plan US Measurements Cereal Eating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers