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.

36

Page 60
Image 60
Bowflex ElitePlus manual Front Deltoids Upper Trapezius Triceps