Bowflex Motivator 2 manual Anterior Deltoid Triceps, Flat Bench Back, Pectoralis Major

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 Rod® unit.

•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 Rod® unit. 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.

34 Chest Exercises