Bowflex Ultimate 2 - Manual (Page 26)

24
Chest Exercises
Resisted Punch
— Shoulder Flexion, Elbow Extension, Scapular Protraction
START ACTION
START
• Sit on the bench facing
away from the Power Rod ®
units.
• 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.
• 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.
FINISH
Muscles worked:
Anterior Deltoid; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
Lying Cable Crossover
— Shoulder Adduction (elbow stabilized)
START ACTION
START
• Lie flat on your back, head
toward the Power Rod ® units.
Position yourself far enough
down the Bench to grasp the
Hand Grips over your head
with arms straight out to the
side.
• Grasp the Hand Grips,
palms facing down.
• Tighten your abdominals
to stabilize your spine.
Maintain a slight,
comfortable arch in your
lower back.
• 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 to
shoulder level, releasing
the shoulder blades and
keeping arms straight.
FINISH
Muscles worked:
Pectoralis Major
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep chest lifted throughout
exercise.
• Keep knees bent, feet on floor,
head back against bench.