Bowflex Xtreme 2 SE manual

XTREME®2 Chest Exercises

Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Wide Position

Leg Extension:

Removed

START

FINISH

Success Tips

•Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.

•Keep knees bent, feet on Platform, head back against Seat Back Pad.

•Do not let your elbows travel behind your shoulders.

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

START

•Grasp Hand Grips in both hands.

•Cables travel beneath arms, forearms aligned with cables.

•Bend your elbows, keeping your forearms at least 10° lower than when in the “standard” Bench Press start position.

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

ACTION

•Slowly straighten your elbows, keeping upper arms at a 90° angle from your torso. Forearms should be 5- 6" lower than when in the standard Bench Press position. Do not lock your elbows.

•Slowly return to the start position, keeping your wrists steady and your movements slow and controlled.

Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Wide Position

Leg Extension:

Removed

START

FINISH

Success Tips

•Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.

•Keep knees bent, feet on Platform, head back against Seat Back Pad.

•Do not let your elbows travel behind your shoulders.

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

START

•Grasp Hand Grips in both hands.

•Cables travel over arms, forearms aligned with cables.

•Bend your elbows, keeping your forearms at least 10° higher than when in the “standard” Bench Press start position.

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

ACTION

•Slowly straighten your elbows, keeping upper arms at a 90° angle from your torso. Forearms should be 5-6" higher than when in the standard Bench Press position. Do not lock your elbows.

•Slowly return to the start position, keeping your wrists steady and your movements slow and controlled.