Anterior Deltoid and Triceps | Bowflex Blaze instruction

Chest Exercises

Resisted Punch—Shoulder Flexion, Elbow Extension, Scapular Protraction

Muscles worked:

Anterior Deltoid and Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Maintain an upright, erect posture as your trunk rotates with the punch.

•Keep knees bent and feet on floor.

•Maintain good spinal alignment.

START

Start

•Sit on the bench, facing away from the Power Rod® unit.

•Reach behind your body and grasp the Handgrips with an overhand grip, as shown above.

•Bend your elbows until your hands are level with your waist.

FINISH

Action

•Using moderate speed, press your arm forward to full extension, allowing your shoulder blade to move forward at the end of the punch.

•Slowly return to the Start position without relaxing the tension in your arms.

•You may vary this exercise by using bilateral movement with both arms or punching upward or downward.

Lying Cable Crossover—Shoulder Extension/Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep chest lifted throughout exercise.

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

START

Start

•Lie flat on your back with your head toward the Power Rod® unit.

•Position yourself far enough down the Bench to grasp the Handgrips over your head with your arms straight.

•Grasp the Handgrips, palms facing up.

•Tighten your abdominals to stabilize your spine. Maintain a slight, comfortable arch in lower back.

FINISH

Action

•Keeping your arms straight, move your hands in an arc upward and across your torso toward the opposite thigh.

•Control the return to the Start position by slowly moving your arms back overhead, releasing the shoulder blades and keeping your arms straight.

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Bowflex Blaze manual Anterior Deltoid and Triceps

Contents

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