Bowflex Xtreme 2 SE manual

XTREME®2 Chest Exercises

Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major; Anterior Deltoid

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Wide Position

Leg Extension:

Removed

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 Platform, head back against Seat Back Pad.

•To improve your pectoralis involvement, pinch your shoulder blades together throughout movement.

START

•Grasp Hand Grips in both hands.

•Open your arms into a wide, “embrace” position, elbows slightly bent. Press your forearms downward. At full extension, hands should be level with your hips, palms facing forward.

•Do not lock your elbows.

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

ACTION

•Slowly press your arms forward and downward, straightening arms and moving your hands together. Hands should be 5-6" lower than standard Chest Fly Finish position.

•Rotate your wrists and forearms upward.

•Return to start position, slowly bringing your arms in front of you, just below chest level.

Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major; Anterior Deltoid

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Wide Pulleys

Leg Extension:

Removed

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 Platform, head back against Seat Back Pad.

•To improve your pectoralis involvement, pinch your shoulder blades together throughout movement.

START

•Grasp Hand Grips in both hands.

•Press your arms forward and upward, straightening arms ans moving your hands together. Hands should be 5–6" higher than the standard Chest Fly start position..

•Do not lock your elbows.

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

ACTION

•Open your arms into a wide, “embrace” position, elbows slightly bent. Press your forearms upward. At full extension, your elbows should be level with your ears, palms facing forward.

•Rotate your wrists and forearms upward.

•Return to Start position, slowly bringing your arms in front of you, just below chest level.