Front Deltoids Upper Trapezius Triceps | Bowflex ElitePlus manual

Shoulder Exercises

Seated Shoulder Press — Shoulder Adduction (and elbow extension)

Muscles worked:

Front Deltoids; Upper Trapezius; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep knees bent and feet on floor.

•Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.

•Keep abdominals tight and maintain good spinal alignment.

START

START

•Sit on the bench facing away from the Power Rods®.

•Keep your chest up, abs tight and maintain a slight arch in lower back.

•Grasp Hand Grips, palms facing out.

•Raise the Hand Grips to shoulder level, keeping your palms facing forward.

FINISH

ACTION

•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

•Slowly return to the Start position, keeping tension in your front shoulder muscles.

Front Shoulder Raise — Shoulder Flexion (elbow stabilized)

Muscles worked:

Front and Middle Deltoids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep abdominals tight and maintain good spinal alignment.

•Keep knees bent and feet on floor.

•Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.

START

START

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

•Keep your chest up, abs tight and maintain a slight arch in lower back.

•Grasp the Hand Grips, palms facing back, arms straight at your sides.

FINISH

ACTION

•Keeping your arms straight, move them forward, leading with your forearms, until arms are extended in front of you at shoulder height.

•Arms may be moved alternately or together.

•Slowly return to the Start position next to the torso.

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Bowflex ElitePlus manual Front Deltoids Upper Trapezius Triceps

Contents

Bowflex Elite Home Gym Get to Know Your Machine Before You Assemble Basic Assembly Principles Parts ListAccessory List Hardware List Hardware Guide Tools You Will Need Assembly Guide Completely tighten hardware installed during StepAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base Platform Attach the Squat Platform to the Main Assembly Attach the Chest Bar with Pulleys to the Main Assembly Completely tighten hardware installed during StepAttach the Seat Bracket to the Seat Pad Attach the Seat Rail to the Seat Assembly Attach the Rear Leg to the Rear Leg Cross TubeItem #10 Rear Leg Do not unwrap cables Leg Assembly can move freely Attach the Rear Leg to the Seat RailSeat Rail Pull Pin Do not over-tighten hardware from Step Attach the Seat Rail to the Main Assembly Do not over-tighten the hardware from Step Attach the Leg Extension Pivot Tube 10a Completely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Leg Extension Seat to the Main Assembly Attach the Lat Cross Bar to the Upper Lat TowerItem #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 Lower Attach the Faceplate to the Main Assembly From Main AssemblyAttach the Rod Box Frame to the Lat Tower Completely tighten hardware installed during Steps 19 Attach the Faceplate Back PanelsTighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from Step Attach the Bench to the Seat Assembly Route the Rod Cables Route the Lat Cables Route the Leg CablesRoute the Squat 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 Removing the Bench Flat BenchIncline Bench Leg Extension Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Men Measure Chest, abdomen, and thigh Skinfold Measurements AbdomenSuprailium Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Starting body-fat percentage Determining Your Body Fat Calculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms 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 1Week 3 Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one meal Shopping List Is it possible to drink too much water? Is bottled water better than tap water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a week Exercise Log BenchPress Define Your Goals Design Your Own Program Variables are as follows Working Out Warming UpCooling Down Breathing Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg Extension Front Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles worked Scapular Protraction elbows stabilized Scapular Depression Rear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Scapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles worked Straddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow Extension Lying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles worked Cross Triceps Extension Lying 45Triceps Extension Elbow Extension Seated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Wrist Extension Standing Wrist Curl Seated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles worked Standing Wrist Extension Rope Pushdown Elbow Extension Muscles worked Resisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles worked Seated Resisted Abdominal Crunch Spinal Flexion Trunk Rotation Pulleys Success TipsPulley Position Leg 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 Muscles worked Muscle 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