Chest exercises, Lying cable crossover, Flat barbell bench press – Bowflex Ultimate User Manual

Page 24

Advertising
background image

2

Muscles worked: This exercise emphasizes the

chest muscles (pectoralis major). It also involves

the front shoulder muscles (anterior deltoid, a

portion of the middle deltoid) and the triceps,

which are located on the back of the upper arm.

Pulley position: Low pulleys only.

Starting Position:

• Begin by adjusting the bar harness so that you

are under tension when you initiate the pressing

motion. NOTE: Not everyone is built to perform

the bench press with the bar touching the chest!

The harness adjustment should limit the range

of motion so that your elbows travel only slightly

behind your shoulders if at all.

• Lie flat on the bench with your legs toward the

Power Rod

®

. Slide your head and shoulders up

under the bar to get into position. The cable/bar

harness should lie against the underside of your

arms.

• Warning: Never adjust the bar so tightly that you

have to "squeeze under it" to get into position.

Always adjust the bar with the harness so you

can move freely into and out of the position.

• Place your feet either on the floor or up on the

frame of the machine.

• Position your upper arms away from your torso

so that your elbows are pointing out at each

side.

• Raise your chest and slightly "pinch" your

shoulder blades together. Maintain a very slight,

comfortable arch in your lower back.

Motion:

• Slowly press the bar upward until your upper

arms are straight, but do not lock the elbows.

• Slowly lower the bar, returning to the starting

position.

• Keep your chest muscles tightened during the

entire motion.

Key points:

• Do not lift your hips off the bench.

• Keep your hands over your shoulders at all times.

• For normal pressing/pushing patterns of

movement you may choose to allow the shoulder

blades to "float" forward and backward naturally

with the arm movement, or for increased pec

involvement you may keep the shoulder blades

"pinched" together throughout both the upward

and downward movements.

Chest Exercises

Muscles worked: This exercise emphasizes the

chest (the pectoralis major muscles). The triceps

muscles, located on the back of the upper arms,

are also involved in maintaining the elbow position

and also help with shoulder motion.

Pulley position: Wide only.

Starting position:

• With the bench flat, lie on your back with your

head toward the Power Rods

®

. Position yourself

far enough down the bench to allow the arms

to extend overhead without hitting the Power

Rods

®

. Keep the knees bent and feet flat on the

floor.

• Extend the arms overhead and grasp the handles

with your palms facing the ceiling.

• Tighten your abdominals to stabilize your spine

while maintaining a very slight arch in the lower

back.

Motion:

• Move your hands in an arc upward angling

toward midline and then downward toward the

opposite leg.

• Control the return to the starting position by

slowly moving the arms back up, uncrossing, and

moving overhead.

Key points:

• Keep your chest lifted, even as your arms near

your legs.

Lying Cable Crossover

Shoulder extension/adduction (elbow stabilized

near extension)

FINISH

START

Flat Barbell Bench Press

FINISH

START

Advertising