Bowflex Motivator 2 Owners Manual - Page 36

Chest Exercises Resisted Punch - Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch. • Keep knees bent and feet on floor. • Maintain good spinal alignment. START • Sit on the bench facing away from the Power Rod® unit. • Reach behind your body and grasp one Hand Grip with an overhand grip, as shown above. • Bend your elbows until your hands are level with your waist. ACTION • Using moderate speed, rotate your trunk and press your arm(s) forward to full extension, allowing shoulder blade to move forward at the end of the punch. • Slowly return to the Start position. Do not relax the tension in your arm. • You may vary this exercise by using bilateral movement with both arms or punching upward or downward. Lying Cable Crossover - Shoulder Extension/Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on floor, head back against bench. 34 START • Lie flat on your back, head toward the Power Rod® unit. Position yourself far enough down the Bench to grasp the Hand Grips over your head with arms straight. • Grasp the Hand Grips, palms facing up. • Tighten your abdominals to stabilize your spine. Maintain a slight, comfortable arch in your lower back. ACTION • Keeping your arms straight, move your hands in an arc upward and across your torso toward the opposite thigh. • Control the return to the Start position by slowly moving your arms back overhead, releasing the shoulder blades and keeping arms straight. Chest Exercises