Bowflex PR3000 Home Gym User Manual


 
Exercises
Incline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
Seated - facing outward
Chest Bar
Leg extension removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Maintain a 90° angle between your upper arms and
torso at the start of the motion, and slightly less than
90° at the nish.
Keep your knees bent, feet on the Platform and head
back against the Seat Back Pad.
Do not let your elbows travel behind your shoulders.
Keep your shoulder blades pinched together and
maintain good spinal alignment.
Chest Exercises
Shoulder Exercises
Crossover High Rear Delt Rows
Muscles Worked
Anterior and Middle Deltoids
Machine Set-Up
Standing-facing Power Rod
®
unit
Front Lat Cross Bar
Leg extension and seat assembly removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Maintain a 90° angle between your upper arms and
torso during the motion.
Keep your shoulder blades pinched together,
abdominals tight, and maintain good spinal
alignment.
Keep your chest lifted throughout the exercise.
Owner’s Manual
19