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.

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Chest Exercises

 

 

 

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Bowflex Motivator 2 manual Anterior Deltoid Triceps, Flat Bench Back, Sit on the bench facing away from the Power Rod unit
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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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