Bowflex Ultimate 2 - Manual (Page 24)

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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
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.
• 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.
• 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.
START ACTION
START FINISH
Chest Fly
— Shoulder Horizontal Adduction (elbow stabilized)
START ACTION
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.
• Slowly press your arms
forward and upward,
straightening arms and
moving your hands
together.
• Slowly return to Start
position
FINISH
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.