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Bowflex PR3000 Home Gym - 2013 Manual

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Exercises
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 throughout the motion.
• Keep your chest muscles tightened.
• Limit and control your range of motion
• Keep your knees bent, feet on the Platform and head
back against the Seat Back Pad.
• Keep your elbows in front of your shoulders.
• Keep your shoulder blades pinched together and
maintain good spinal alignment.
Chest Exercises
Decline 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.
Owner’s Manual
19
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