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Bowflex ElitePlus manual Anterior Deltoid Triceps

Models: ElitePlus

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Page 58

Chest Exercises

Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction

Muscles worked:

Anterior Deltoid; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

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 Rods®.

•Reach behind your body and grasp one Hand Grip with an overhand grip, as shown above.

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

FINISH

ACTION

•Using moderate speed, rotate your trunk and press your arm

(s) forward to full extension, allowing shoulder blade to move forward at the end of the punch.

•Slowly return to the Start position. Do not relax the tension in your arm.

•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:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep chest lifted throughout exercise.

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

START

START

•Lie flat on your back, head toward the Power Rods®. Position yourself far enough down the Bench to grasp the Hand Grips over your head with arms straight.

•Grasp the Hand Grips, palms facing up.

•Tighten your abdominals to stabilize your spine. Maintain a slight, comfortable arch in your 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 arms straight.

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Bowflex ElitePlus manual Anterior Deltoid Triceps

Contents

Bowflex Elite Home Gym Get to Know Your Machine Before You AssembleAccessory List Basic Assembly PrinciplesParts List Hardware ListHardware Guide Tools You Will NeedAttach the Lower Lat Tower to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Completely tighten hardware installed during Step Attach the Chest Bar with Pulleys to the Main AssemblyAttach the Seat Bracket to the Seat Pad Attach the Rear Leg to the Rear Leg Cross Tube Attach the Seat Rail to the Seat AssemblyItem #10 Rear Leg Do not unwrap cables Seat Rail Pull Pin Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Do not over-tighten hardware from StepAttach the Seat Rail to the Main Assembly Do not over-tighten the hardware from StepAttach the Leg Extension Pivot Tube 10aCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Lat Cross Bar to the Upper Lat Tower Attach the Leg Extension Seat to the Main AssemblyItem #22 Lat Cross Bar Do not unwrap cables Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the LowerFrom Main Assembly Attach the Faceplate to the Main AssemblyAttach the Rod Box Frame to the Lat Tower Tighten Lower Bolt on the Seat Bracket Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Take care not to overtighten hardware from StepAttach the Bench to the Seat Assembly Route the Rod CablesRoute the Squat Cables Route the Lat CablesRoute the Leg Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Incline Bench Removing the BenchFlat Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Men Measure Chest, abdomen, and thighSuprailium Skinfold MeasurementsAbdomen ThighWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Week 3 Eating PlanWeek 1 Week 5Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List Is bottled water better than tap water? Is it possible to drink too much water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a weekExercise Log BenchPressDefine Your Goals Design Your Own Program Variables are as followsCooling Down Working OutWarming Up BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg ExtensionFront Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles workedScapular Protraction elbows stabilized Scapular DepressionRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationScapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles workedLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles workedStraddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles workedCross Triceps Extension Lying 45Triceps Extension Elbow ExtensionSeated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles workedSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles workedStanding Wrist Extension Rope Pushdown Elbow Extension Muscles workedResisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles workedSeated Resisted Abdominal Crunch Spinal Flexion Pulleys Success Tips Trunk RotationPulley Position Leg Extension Lying Leg ExtensionAnkle Eversion Ankle InversionStanding Hip Extension knee ﬂexed Standing Hip Extension knee stabilizedStanding Hip Abduction Seated Hip AdductionSeated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles workedMuscle Chart Warranty Information What Does This Warranty Cover?Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here