Manual Bowflex PR3000 Home Gym - 2008 (page 20 of 68) (English)

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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.

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Bowflex PR3000 Home Gym - 2008 Manual

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