Chest Exercises

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

 

FINISH

 

 

 

Success Tips

•Maintain a 90° angle between upper arms and torso throughout motion.

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

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

•Keep elbows in front of shoulders.

•Keep shoulder blades pinched together and maintain good spinal alignment.

START

•Grasp Hand Grips in both hands.

•Slowly bend your elbows until hands are at chest level. Rotate upper arms away from torso, elbows out, palms forward.

•Line up arms with cables keeping your wrists straight.

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

ACTION

•Press your hands forward, straightening your arms while moving your hands together. Do not lock elbows.

•Return to Start position, keeping your wrists at shoulder width and in line with the cables.

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

 

FINISH

 

 

 

Success Tips

•Maintain a 60-90° angle between upper arms and torso during exercise.

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

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

•To improve your pectoralis involvement,

keep your shoulder blades pinched together throughout upward and downward movements.

START

•Grasp Hand Grips in both hands.

•Open your arms into a wide, elbow bent position. Keeping elbows and forearms below chest level, palms forward.

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

lower back.

ACTION

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

•Rotate your wrists and forearms upward.

•Slowly return to Start position.

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Chest Exercises

 

 

 

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Bowflex Motivator 2 manual Pectoralis Major Deltoids Triceps, 45˚ incline, Grasp Hand Grips in both hands, Lower back
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Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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