Bowflex Elite™ home gym - Manual (Page 60)

36
Shoulder Exercises
Seated Shoulder Press
— Shoulder Adduction (and elbow extension)
Front Shoulder Raise
— Shoulder Flexion (elbow stabilized)
START ACTION
START
• Sit on the bench, facing away
from the Power Rods®.
• Keep your chest up, abs tight
and maintain a slight arch in
lower back.
• Grasp the Hand Grips, palms
facing back, arms straight at your
sides.
• Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you at
shoulder height.
• Arms may be moved alternately
or together.
• Slowly return to the Start
position next to the torso.
FINISH
START ACTION
START
• Sit on the bench facing away
from the Power Rods®.
• Keep your chest up, abs tight
and maintain a slight arch in
lower back.
• Grasp Hand Grips, palms facing
out.
• Raise the Hand Grips to
shoulder level, keeping your
palms facing forward.
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the Start
position, keeping tension in your
front shoulder muscles.
FINISH
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet on floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
• Keep abdominals tight and maintain
good spinal alignment.
Muscles worked:
Front and Middle Deltoids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep abdominals tight and maintain
good spinal alignment.
• Keep knees bent and feet on floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.