Bowflex Xceed - Manual (Page 23)

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Chest Exercises
Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid) and triceps.
Position:
Seated (seat in lowest position)
facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
Before You Begin:
Remove Leg Extension and adjust seat to
lowest setting.
Key Points:
• Maintain 90º angle between upper arms and
torso at the bottom of the motion, and slightly
less than 90º at the top of the motion.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulder blades pinched together and
maintain good spinal alignment.
• Sit and grasp hand grips with
cable and grip positioned
beneath forearm.
• Lower arms 5-6 inches from stan-
dard bench press position.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing down
and wrists straight.
• Raise chest and pinch shoulder
blades together. Keep a gentle
arch in lower back.
• Slowly move elbows outward,
simultaneously bending arms,
keeping forearms in line with
cables at all times.
• Stop when upper arms are
straight out to sides, 10º below
shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position, arms straight at
shoulder width, hands just above
knees in line with cables. Keep
chest muscles tightened..
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Incline Bench Press
– Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major), especially
upper portion. Also involves front shoulder
muscles (anterior deltoid) and triceps.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
• Upper arms will be 90º from sides of
torso at the bottom of movement and
slightly more than 90º from the front of
torso at the top.
• Limit range of motion so elbows do not
travel behind shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Sit and grasp hand grips.
• Straighten arms to front.
• Raise arms 6-8 inches above
regular bench press position.
• Keep arms in line with cables,
palms down, wrists straight.
• Raise chest and pinch shoulder
blades together. Keep a slight,
comfortable, arch in lower back.
• Slowly move elbows out, simul-
taneously bending arms. Keep
forearms in line with cables.
• Stop when upper arms are out
to sides, 10º above shoulders.
• Slowly press forward, moving
hands toward center. Return
to start position, with arms
straight to front at shoulder
width and in line with cables.
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Bowflex Xceed ™ Owner’s Manual 21
Costco_BFX_Xceed_OM_FINAL_print.indd 23 8/16/2006 3:40:07 PM