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START ACTION
START
FINISH
START ACTION
START
FINISH
Chest Exercises
Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
START
FINISH
• Sit and grasp hand grips.
• 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. Maintain a
very slight, comfortable, arch
in lower back.
• Slowly move elbows out,
simultaneously bending
arms, keeping forearms in
line with cables.
• Stop when upper arms are
straight out to the sides, level
with shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position with arms straight
to front at shoulder width. Keep
chest muscles tightened.
Chest Fly – Shoulder Horizontal Adduction (Elbow Stabilized)
Muscles worked:
Emphasizes chest muscles (pectoralis
major). Involves front shoulder
muscles (anterior deltoid).
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust
seat height. The pulleys should be in
the wide position.
Key Points:
• Maintain 90º angle between upper
arms and torso throughout exercise.
• Limit range of motion so elbows do
not travel behind shoulders.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
START FINISH
• Sit and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing in and
wrists straight.
• Raise chest and pinch shoulder
blades together. Maintain a
slight, comfortable, arch in
lower back.
• Slowly move arms inward,
maintaining the elbows
in a slightly bent position
throughout movement.
• Stop when upper arms are
straight out in front, level with
shoulders.
• Slowly return to start position.
Keep chest muscles tightened
during motion.
Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid and triceps, located on the back
of the upper arm.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust seat height.
The pulleys should be in the wide position.
Key Points:
• Maintain a 90º angle between upper arms and
torso throughout exercise.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulder blades pinched together and
maintain good spinal alignment.
20
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 22 8/16/2006 3:40:05 PM