Bowflex Blaze User Manual
PN 001-6902 Rev B (8/2006)
The Bowflex® Blaze™
Home Gym
Owner’s Manual
and Fitness Guide
3
Table of Contents
Safety Requirements 5
Safety Warning Labels 7
Get to Know Your Machine 10
How to Use Your Machine 11
Power Rod® Resistance 11
Adjusting/Understanding The Resistance 11
Hooking Power Rod® Unit to Cables 11
Safety 11
When You Are Not Using Your Gym 11
How to Use Your Machine 12
The Workout Bench 12
Removing the Bench 12
Flat Bench 12
45° Incline Bench 12
Leg Extension 12
Free-Sliding Seat 12
Storing Your Bowflex® Blaze™ Home Gym 12
Maintenance and Care 12
How to Use Your Machine 13
Accessories and Equipment 13
Using Your Leg Press Belt and
Squat Bar Pulleys 14
Define Your Goals 16
Warm Up / Cool Down 17
Chest Exercises
18
Shoulder Horizontal Adduction 18
Bench Press 18
Decline Bench Press 19
Incline Bench Press 19
Decline Chest Fly 20
Incline Chest Fly 20
Resisted Punch 21
Lying Cable Crossover 21
Shoulder Exercises
22
Rear Deltoid Rows 22
Standing Lateral Shoulder Raise 22
Seated Shoulder Press 23
Front Shoulder Raise 23
Shoulder Extension 24
Shoulder Shrug 24
Scapular Protraction 25
Scapular Depression 25
Lying Front Shoulder Raise 26
Reverse Fly 26
Shoulder Rotator Cuff 27
Shoulder Rotator Cuff 27
Seated Lateral Shoulder Raise 28
Scapular Retraction 28
Back Exercises
29
Lying Lat Pulldowns 29
Low Back Extension 29
Pulldowns 30
Narrow Pulldowns with Handgrips 30
Lying Lat Fly 31
Lying Narrow Lat Pulldowns 31
Seated Lat Rows 32
Stiff-Arm Pulldown 32
Bent Over Row 33
Arm Exercises
34
Triceps Pushdown 34
Single Arm Pushdown 34
French Press 35
Lying Triceps Extension 35
Cross Triceps Extension 36
Lying 45o Triceps Extension 36
Seated Triceps Extension 37
Standing Biceps Curl 37
Seated Biceps Curl 38
Lying Biceps Curl 38
Seated Wrist Extension 39
Standing Wrist Curl 39
Reverse Curl 40
Seated Wrist Curl 40
Standing Wrist Extension 41
“Rope” Pushdown 41
Abdominal Exercises
42
Reverse Crunch 42
Resisted Reverse Crunch 42
Seated (Resisted) Ab Crunch 43
Seated (Resisted) Oblique Ab Crunch 43
Trunk Rotation 44
Leg Exercises
45
Leg Extension 45
Squat 45
Lying Leg Extension 46
Ankle Eversion 46
Ankle Inversion 47
Standing Hip Extension 47
Standing Hip Extension 48
Standing Hip Abduction 48
Seated Hip Adduction 49
Seated Hip Abduction 49
Standing Leg Kickback 50
Leg Press 51
Prone Leg Curl 52
Muscle Chart
53
US Warranty Information 5 4
Bowflex Body Leanness Program 57
The Workouts 66
Contact Information 77
4
Regulatory Approvals:
Product Weight
195 lbs. (88 kg)
Product Dimensions
90" L x 38" W x 83" H (229 cm L x 97 cm W x 211 cm H)
Folded Footprint
52" L x 38" W x 83" H (132 cm L x 97 cm W x 211 cm H)
Workout Area
100" L x 78" W (254 cm L x 198 cm W)
Number of Exercises
Over 60
Power Rod® Resistance
210 lbs. (95 kg)
Power Rod® Upgradability
310 lbs. (141 kg.)
410 lbs. (186 kg.)
User Weight Limit
300 lbs. (136 kg)
Meets:
EN957-1 Class H
EN957-2 Class H
Meets:
ASTM F2276-05
ASTM F2216-05
Product Specifications:
5
Safety Requirements
• Always read and follow the Warning and
Safety labels attached to your Bowflex®
Blaze™ home gym. Do not remove these
labels. If you need replacement labels,
please call a Nautilus Representative at 1800-NAUTILUS (628-8458).
• Read the owner’s manual and follow it
carefully before using the machine.
• Parents and others in charge of children
should be aware of their responsibility,
because the natural play instinct and the
fondness for experimenting of children can
lead to situations and behavior for which the
training equipment is not intended.
• Never allow children to use the Bowflex®
Blaze™ home gym unsupervised. To do
so could result in injury. If children are
allowed to use the equipment, their mental
and physical development should be taken
into account. They should be controlled
and instructed on the correct use of the
equipment.
• This equipment is under no circumstances
suitable as a children’s toy.
• Inspect your machine for any worn or
loose components prior to use. Tighten or
replace any worn or loose components prior
to use. Pay close attention to cables, or belts
and their connections.
• Never use dumbbells or other weight
equipment to incrementally increase the
weight resistance. Use only the Power Rod®
unit that came with your Bowflex® Blaze™
home gym.
• Set up and use your Bowflex® Blaze™
home gym on a hard, level surface.
• Do not wear any loose or dangling clothing
or jewelry while using the Bowflex® Blaze™
home gym. Stand clear of all moving
components.
• Before beginning any exercise program
consult your physician or health care
professional. Only he or she can determine
the exercise program that is appropriate for
your particular age and condition. If you
experience any light-headedness, dizziness,
or shortness of breath while exercising, stop
the exercise and consult your physician.
• This machine is meant for individual
consumer use only, and is not meant for use
by institutions.
• Maximum user weight for the Bowflex®
Blaze™ home gym is 300 pounds (136 kg).
For your safety, do not use or allow others to
use the Bowflex® Blaze™ home gym if they
weigh in excess of 300 pounds (136 kg).
• Allow a workout area of at least 8’4” L x
6’6” W(2.6 m x 2 m) of free space for safe
Used to call attention to POTENTIAL hazards that could
result in personal injury or loss of life.
READ ALL INSTRUCTIONS
BEFORE USING THE MACHINE.
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this manual:
6
Safety Requirements
operation of the Bowflex® Blaze™ home
gym.
• Keep your body weight centered on the
machine, seat, or base frame platform while
exercising.
• When using the Bowflex® Blaze™ home
gym for standing leg exercises, always grasp
the Lat Tower on your machine for stability.
• Keep out of the path of the Power Rod®
unit when exercising and make certain that
observers also stand clear of the Bowflex®
Blaze™ home gym when the Power Rod®
unit is in use.
• Never move or adjust the seat while sitting on
it. Never stand on the seat.
• When hooking up Power Rod® caps, do not
stand directly looking over the top of the
rods. Stand off to the side while attaching
rods.
• Never attempt to exercise with more
resistance than you are physically able to
handle.
• Keep cables and Power Rod® unit bound
with the rod binding strap when not in use.
• Before exercising, make sure the cable pulley
system is properly secured, properly attached,
and in perfect working condition.
7
Home Gym
The following safety warnings are located on the Bowflex
®
Blaze™ exercise machine. Please read
all safety precautions and warning information prior to using your product. Be sure to replace
any warning label if damaged, illegible, or missing. If you need replacement labels, please call a
Nautilus Representative at 1-800-NAUTILUS (628-8458).
Label 2
Label 1
Label 3
Label 5
Label 4
Safety Warning Labels
8
The following safety warnings are located in site specific areas on the unit. Please review and
understand the safety warning labels and their locations on the unit prior to use.
If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS
(1-800-628-8458) to obtain a new label.
Label 1: Please make sure all users read, understand, and
follow the warning labels on the home gym. See
Figure 1 for general use safety label.
Location: The warning label in Figure 1 is located on the back
of the lat tower.
Label 2: See figure 2 for “Caution” safety label.
Location: Left and right side of rod box.
Figure 2
Safety Warning Labels
9
Label 3: See Figure 3 for “Caution” safety label. Avoid crush hazard
when folding the bench.
Location: Top of the seat rail bracket.
Label 4: See Figure 4 for “Caution” safety label. Stay clear
of the leg when folding the leg extension.
Location: Back of rear leg of leg extension.
Label 5: See Figure 5 for “Caution” safety label.
Location: Back of the lower lat tower, below chest bar.
Figure 3
Figure 4
Figure 5
Safety Warning Labels
10
CONGRATULATIONS on your commitment to
improving your health and fitness! With the Bowflex®
Blaze™ home gym, you have everything you need to
exceed all of your physical fitness, strength and health
expectations!
The Bowflex® Blaze™ home gym’s exceptional
resistance and quality is unmatched by any other single
piece of home fitness equipment available. You will not
believe the amazing results your body will get with the
Bowflex® Blaze™ home gym!
Please take your time to read through the entire manual
and follow it carefully before attempting to use your
Bowflex® Blaze™ home gym. Also locate and read all
warning labels that are posted on the machine. It’s
important to understand how to properly perform each
exercise before you do so using Power Rod® Resistance.
With all of the fitness choices available today, finding the
best workout equipment for your needs can be very
confusing. Everyone at Nautilus would like to thank you
for selecting the Bowflex® Blaze™ home gym.
Bowflex® Blaze™ home gym is the finest home fitness
product available, and you’re just about to prove it to
yourself.
Get to Know Your Machine
Power Rod
®
Unit
Rod Hook
Upper
Lat Tower
Bench
Rod Caps
Cable
Rod Box
Leg Attachment
Bent Lat Bar
Lat Bar Pulley
Chest Bar
Pulley
Squat Platform
and Pulleys
Home Gym
Lat Cable Storage
Workout Placard
Squat Bar
11
Power Rod® Resistance
Power Rod® rods are made from a special
composite material. Your rods are sheathed with
a protective black rubber coating. Each rod is
marked with its weight rating on the “Rod Cap”.
Adjusting And
Understanding
The Resistance
The standard
Bowflex® Blaze™
home gym comes with
210 pounds (95 kg)
of resistance (one
pair of 5 lb. (2.25 kg)
rods, two pair of 10 lb.
(4.5 kg) one pair of
30 lb. (13.5 kg) rods,
and one pair of 50 lb.
(22.5 kg) rods).
If you upgraded to a 310 lb. (140 kg) or 410 lb.
(186 kg) capacity you will have an additional
one or two pair of 50 lb. (22.5 kg) rods,
respectively.
Hooking the Power Rod®
Unit to the Cables
You may use one rod
or several rods in
combination, to create your
desired resistance level.
To hook multiple rods up
to one cable, bend the
closest rod toward the
cable and place the cable
hook through that rod cap.
You can then hook up the
next closest rod through
the same cable hook.
Hooking up the closest rod
first prevents rods from
crossing over the top of one another.
Safety
When hooking the
Power Rod
®
caps to
the cable hooks, do
not stand directly over
the tops of the rods.
Stand off to one side
when connecting and
disconnecting the
Power Rod® unit from
the cables.
When You Are Not Using Your Bowflex®
Blaze™ Home Gym
Disconnect the cables from the Power Rod
®
unit
when you are not using your Bowflex
®
Blaze™
home gym. Use the
rod binding strap
included with
your machine
to bind all the rods
together at the top.
You can also place
your cables and
grips through the
strap to keep them
out of the way.
How to Use Your Machine
To order additional
50 lb. (22.5 kg) Power Rod® sets
please call
1-800-NAUTILUS
(1-800-628-8458)
12
The Workout Bench
Your Bowflex® Blaze™ home gym has a number
of seat and bench positions: flat bench forward,
flat bench back, 45° incline and free-sliding seat
extension.
To adjust the seat, pull out the Seat Rail Knob, then
slide the seat to one of the three locking holes on
the Seat Rail.
Release the Seat Rail Knob to secure when finished.
Removing the Bench:
The Bench easily attaches and releases from the
Seat. To attach the Bench, insert the half hinge
on the end of the Bench into the half hinge on
the seat. To remove the Bench, lift up on the long
portion and pull away from seat.
Flat Bench:
The Flat bench position is used for
most exercises. You may lock the
bench into a Back (closest to Power
Rod® unit) or Forward (farthest
from Power Rod
®
unit) position to
accommodate height/reach needs.
45° Incline Bench:
Start with a flat bench, following the
above instructions to release and
move the seat and bench. Lift the
bench while sliding the seat toward
the Power Rod
®
unit until the bench
back is resting against the Lat Tower.
Leg Extension:
Refer to page A-12 of the Assembly
Manual for instructions on installing
the Leg Extension Seat.
Free-Sliding Seat:
Remove the Bench, pull out the Seat Rail Knob,
give it half a turn and release to place the Seat in a
“free sliding” position for Aerobic Rowing.
Storing Your Bowflex® Blaze™ Home Gym
Folding your Bowflex® Blaze™ home gym for
storage is easy.
1) Lock the Seat and Bench into the flat position.
2) Remove all Power Rod
®
resistance and then
bind the Power Rod
®
unit with the rod binding
strap.
3) Ensure that the Leg Extension Lock-out Pin is
installed. (Refer to page A-9 for instructions.)
4) Remove the Seat Rail Knob from the seat rail.
5) Tilt the bench toward the Power Rod
®
unit.
6) While holding the Rear Leg with one hand,
disengage the seat Rail Pull Pin to allow the
Rear Leg to fold against the Seat Rail. (See
figure 8b on page A-7.)
7) Secure the bench by inserting the Seat Rail
Knob into the hole in the side of the Seat Rail
Bracket.
Maintenance and Care of Your Bowflex®
Blaze™ Home Gym
Inspect your machine for any worn
or loose components prior to use.
Tighten or replace any worn or loose
components prior to use. Pay close
attention to cables, or belts and their
connections.
Clean the bench with a non-abrasive
household cleanser after each use.
This will keep it looking new. Do not
use automotive cleaner, which can
make the bench too “slick.”
Review all warning notices. The
safety and integrity designed into
a machine can only be maintained
when the equipment is regularly
examined for damage and repaired.
It is the sole responsibility of the
owner to ensure that regular
maintenance is performed. Worn
or damaged components shall be
replaced immediately or the equipment removed
from service until the repair is made. Only
manufacturer supplied components shall be used to
maintain/repair the equipment.
If you have any questions regarding your Bowflex®
Blaze™ home gym, please call our Customer
Service Department at 1-800-NAUTILUS (628-8458)
or by mail at: 16400 SE Nautilus Dr., Vancouver,
Washington, USA 98683.
How to Use Your Machine
13
Accessories and Equipment
Hand Grips:
The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley
cable clips to the D-Rings on the Hand Grips to attach them to the cables.
Standard Grip: Grasp the grip and cuff together to form a
grip without inserting your hand through the cuff portion.
Most of the exercises you perform utilize this grip. The
Standard Grip also is used for Hammer Grip exercises, when
you need to hold the Hand Grip vertically for greater wrist
support.
Hand Cuff Grip: Slip your hand through the cuff portion of
the grip so that the foam pad rests on the back of your hand.
Then grasp the remainder of the grip that is sitting in your
palm. This method of gripping is great for exercises like front
shoulder raises or any exercise where your palm is facing
down.
Ankle Cuff Grip: The cuff opening can be made larger to
accommodate the ankle. Place your hand in the cuff and slide
it away from the grip. Insert your foot or ankle and tighten by
sliding the grip back toward the cuff.
Lat Cross Bar:
The Lat Cross Bar enhances exercises that work back, shoulders and triceps
muscles.
Safety :
• Before using the Lat Cross Bar, make sure that all fasteners are in place and
tightened.
• Make sure that the Lat Tower cables are securely fastened to the regular Bowflex®
cables and the Bent Lat Bar, Squat Bar or Hand Grips.
• Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the
bar when not in use.
• Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.
• Never pull on the Bent Lat Bar unless there is resistance attached to it.
Leg Extension:
Designed to add more effective exercises that target your legs, thighs, calves, etc.
Safety:
• Before using the Leg Extension, make sure that all fasteners are in place and
tightened.
• Make sure that the Extension’s cables are securely fastened to the regular cables.
• When installing the Leg Extension Seat always ensure that the Support Tube
Bracket Hooks fully engage with the Roller Tube Spacers.
• Always use the supplied Lockout Pin to secure the Leg Extension Pivot Tube to
the Rear Leg when not in use.
Accessory Basket:
The Accessory Basket, which hooks onto the Chest Bar,
provides convenient storage for the Squat Bar and small
accessories.
How to Use Your Machine
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527
14
Using Your Leg Press Belt and Squat Bar Pulleys
How to Use Your Machine
Leg Press Belt:
The Leg Press Belt is used for the Leg Press exercise.
• With the Bowflex® seat adjusted to the “free sliding” position (spring
lock seat pin unlocked), the hand grips removed, and the desired
amount of resistance hooked up, sit on the seat and position the leg
press belt around your hips.
• Slide forward to the pulleys and place your feet through the right and
left openings under the rod cables.
• Attach the rod cables to the D-rings on the Leg Press Belt so that the
belt is taut.
• Place hands on vertical main frame and push yourself back while
placing feet, one at a time, onto the pulley frame.
• Grasp belt near where it’s attached to the cables and begin to press
back.
Squat Bar Pulleys:
Used with Squat Harnesses and Squat Bar to perform Squat, Bent Rows and
other exercises.
Safety:
• Always check fasteners, hooks, cables and each workout to
functioning.
• Remove workout bench and lock seat into closest position to the
Power
Rod® unit.
• Always wear shoes with non-skid soles when using the Squat Bar
Pulleys.
• Fasten each squat cable to a D-ring on each squat harness to the
corresponding D-ring on the squat bar using a snap hook.
• You can now add Power Rod® resistance and adjust the squat straps
to your height using adjuster buckles.
• Always adjust tension of the squat harness in such a manner that it
will not cause a hazard.
Workout Placard: The Workout Placard, which snaps onto the Lat Tower, displays
workout descriptions for easy reference while you’re exercising.
Additional workout cards fit easily onto this placard. Simply slide
the workout card into the grooves located on either side of the
placard.
15
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them.
Here are some fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force that you
can exert against resistance at one time. Your
muscle strength comes into play when you pick up
a heavy bag of groceries or lift a small child. It is
developed when a localized muscle is worked both
positively (concentric) and negatively (eccentric) at
a resistance—great enough so you can perform only
five to eight repetitions of the exercise before the
muscle fails. Each set of repetitions is followed by a
rest interval that typically runs three times longer
than the set. Later, between exercise sessions, the
muscle overcompensates for the stress and usually
increases in both strength and size.
Muscle Endurance is the ability to perform repeated
contractions. It comes into play when you crosscountry ski or work on your feet all day. Endurance
training addresses the slow twitch, endurance muscle
fibers, which depend on oxygen for energy. To
develop muscle endurance, use low resistance and
high repetitions about 15-20 repetitions in each set,
three sets to each exercise, working the muscle only
to fatigue.
Muscle Power is the combination of strength and
speed of the muscular contraction. This is often
misinterpreted as a) being directly associated
with certain skill or sport and/or b) meaning
that you must move fast. Load is actually a more
important factor than speed when attempting to
improve power. When training to achieve muscular
power, pick a resistance that fatigues you in the 35 repetition range. When performing these reps,
it is more important to think of contracting the
muscles faster rather than attempting to move faster.
Performing sport simulation exercises usually results
in a deterioration of the motor pattern or skill. The
biomechanically sound method of improving power
in your sport is to train for power using the correct
joint movements, as described in this manual. Then
practice the skill associated with your sport, learning
to apply this newly achieved power.
Body Composition is the ratio of fat weight (fat)
to lean weight (muscles, bones and tissue). As you
age, the ratio shifts. The fat weight increases and
the lean weight decreases. Training for muscle
strength will generally increase muscle size and
aerobic conditioning will help burn extra calories.
Performing these two forms of exercise, either at
different times or together, will create the greatest
changes in body fat weight.
Balanced Strength and alignment are the result of
equal strength developed in all parts of the body. It
comes into play in your standing and sitting posture,
and in your ability to perform just about any activity
safely and effectively. An over-development of the
back will round the shoulders; weak or stretched
abdominals can cause lower back pain. You want
a balance of muscle strength in front and back. In
addition, you need a balance of strength between
your middle, lower, and upper body.
Flexibility is the ability of a muscle or group of
muscles to move the joint through a full range
of motion. Flexibility comes into play when you
execute an overhand serve or stretch for the top
shelf in the kitchen. It is a cooperative movement of
opposite muscle groups. When a muscle contracts,
its opposite muscle group must relax for the action
to occur. Increased flexibility means an increased
range of motion, made possibly by this simultaneous
contracting and relaxing. Good flexibility is
important in protecting the body from injury and
can be achieved through the balanced strength
training programs that are included in this manual.
Cardiovascular Endurance is the ability of the
heart and lungs to supply oxygen and nutrients to
exercising muscles over an extended period of time.
It comes into play when you jog a mile or ride a
bike. It is a critical component of overall fitness and
health.
Define Your Goals
16
You may want to design your own personal
program specifically geared to your goals and
lifestyle. Designing a program is easy, as long as
you follow the guidelines below.
Understand fitness and its components:
Improperly designed programs can be
dangerous. Take some time to review this
manual as well as other fitness guides.
Know your current fitness level: Before you
start any fitness program you should consult
a physician who will help you determine your
current abilities.
Identify your goals: Goals are critical to
choosing and designing an exercise program
that fits and enhances your lifestyle, but so is
strategy. It’s important not to rush the process
and try to accomplish too much too soon.
That will lead to setbacks and discouragement.
Instead, set a series
of smaller achievable goals.
Select complementary exercises: Be sure to
pair exercises that address compound joint
movements and single joint movements.
In addition, select exercises that address
complementary muscle groups.
Put first things first: During each session, first
work muscle groups that need the most training.
Remember your cardiovascular component: Any
fitness program must contain a cardiovascular
fitness component to be complete. So
complement your resistance training with
aerobic exercise such
as walking, running, or bicycling.
Training variables: When designing your own
program there are several variables that, when
mixed properly, will equal the right fitness
formula for you. In order to find out the best
formula, you must experiment with several
combinations of variables.
The variables are as follows:
• Training Frequency: The number of
times you train per week. We recommend
daily activity but not daily training of the
same muscle group.
• Training Intensity: The amount of
resistance used during your repetition.
• Training Volume: The number of
repetitions and sets performed.
• Rest intervals: The time you rest between
sets and the time you rest between
workouts.
Once you’ve established a base of fitness, follow
these basic principles:
• Isolate muscle groups: Focus work on
specific muscle groups.
• Progressive Loading: The gradual
systematic increase of repetitions,
resistance and exercise period.
Design Your Own Program
Define Your Goals
17
Define Your Goals
Warm Up / Cool Down
Working Out
A workout begins in your mind’s eye. With concentration and visualization, you can approach
your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit
and relax so that you can focus on what you are
about to do and think about achieving your end
goal.
Warming Up
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex
®
Blaze™ home gym.
Cooling Down
An essential part of the exercise routine is the
cool down. Gradually reduce the level of exercise
intensity so that blood does not accumulate in
one muscle group but continues to circulate at
a decreasing rate. Remember to gradually move
yourself into a relaxed state.
Breathing
The most important part of breathing during
exercise is, quite simply, that you do it. Breathing
in or out during the actual performance is not
dependent upon the direction of air flow relative
to exertion. It is, in fact, a mechanical process
that changes the position of your spine as your rib
cage moves. Here are some tips for breathing:
1) Be cautious when you are concentrating or
exerting effort. This is when you will probably
hold your breath. DO NOT hold your breath.
Do not exaggerate breathing. Depth of
inhalation and exhalation should be natural
for the situation.
2) Allow breathing to occur naturally; don’t force
it.
Aerobic Rowing—Warm Up or Cool Down
Muscles Worked:
Pectoralis Major, Latissimus Dorsi,
Anterior Deltoids, Quadriceps, and
Hamstrings
Bench Position:
Removed, Free Sliding Seat
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain good spinal alignment. Keep
chest lifted.
• Bend from the hip during movement,
not from the waist.
START
FINISH
Start
• Remove the Bench, and place
the Seat in the free-sliding
position.
• Attach resistance, and sit
facing the Power Rod® unit.
• Brace your feet against the
Chest Bar.
Action
• Initiate movement by
extending your knees while
simultaneously bending your
arms and pinching your
shoulder blades together.
• Control the return to the Start
position by slowly bending
your legs.
18
Chest Exercises
Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Chest Fly—Shoulder Horizontal Adduction (elbow stablized)
Muscles Worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90o 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 floor,
and your head back against the bench.
• Keep your shoulder blades pinched
together, and maintain good spinal
alignment.
Muscles Worked:
Pectoralis Major and Anterior Deltoid
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90-180o angle between your
arms and torso during the exercise.
• Keep your chest muscles tightened.
Limit and control your range of
motion.
• Keep your knees bent, feet on floor,
and your head back against the Bench.
• To improve your pectoralis involve
ment, keep your shoulder blades
pinched together throughout the
upward and downward movements.
START FINISH
START
FINISH
Start
• Grasp the Handgrips in both
hands.
• Raise your upper arms until
they are in line with your
shoulders.
• Bend your elbows until your
forearms are in line with
the cables. Keep your wrists
straight.
• Raise your chest, pinch
shoulder blades together, and
maintain a slight, comfortable
arch in lower back.
Start
• Grasp the Handgrips in both
hands.
• Open your arms into a wide
position while maintaining
a bend in your elbows. Start
with your elbows and fore
arms below chest level, palms
forward.
• Raise your chest, pinch
shoulder blades together, and
maintain a slight, comfortable
arch in lower back.
Action
• Press your hands forward,
straightening your arms while
moving your hands together.
• Return to the Start posi
tion, keeping your wrists at
shoulder width and in line
with the cables, stopping
before the upper arms/elbows
move behind the bench.
Action
• Maintaining the slight bend in
your elbow, slowly bring your
arms together.
• Rotate your wrists and fore
-
arms upward.
• Slowly return to the Start
position, stopping before the
upper arms/elbows move
behind the bench.
19
Chest Exercises
Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90o angle between your
upper arms and torso at the start of
the motion and slightly less than 90
o
at
the finish.
• Keep your knees bent, feet on floor,
and your head back against Bench.
• Do not let your elbows travel behind
your shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal
alignment.
Muscles worked:
Pectoralis Major, Deltoids, and Triceps
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90o angle between your
upper arms and torso at the start of
the motion and slightly less than 90
o
at
the finish.
• Keep your knees bent, feet on floor,
and your head back against bench.
• Do not let your elbows travel behind
your shoulders.
• Keep your shoulder blades pinched
together, and maintain good spinal
alignment.
START FINISH
START FINISH
Start
• Grasp the Handgrips in both
hands, cables travel beneath
your arms, forearms aligned
with cables.
• Bend your elbows back, keeping
your forearms at a 90
o
angle
from your torso. Elbows should
be 10
o
(5-6" or 13-15 cm) lower
than the standard Bench Press
position.
• Raise your chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
Start
• Grasp the Handgrips in both
hands.
• Cables travel above your forearms. Keep your forearms in
line with the cables at all times.
• Bend your elbows back,
keeping your forearms at a
90o angle from your torso and
forearms 10-15
o
(6-8" or 13-20
cm) higher than the Bench
Press position.
• Raise your chest, pinch
shoulder blades together, and
maintain a slight arch in lower
back.
Action
• Slowly press your hands
forward, straightening your
arms while moving your hands
to the center and downward,
at least 10
o
below your shoul-
ders. Do not lock your elbows.
• Slowly return to the starting
position, keeping your wrists
steady and your movements
slow and controlled.
Action
• Slowly press your hands forward, straightening your arms
and moving your hands to the
center and downward at least
10o above your shoulders.
• Slowly return to the Start
position, keeping your wrists
steady and your movements
slow and controlled.
20
Chest Exercises
Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles Worked:
Pectoralis Major and Anterior Deltoid
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 60-90o angle between your
upper arms and torso during exercise.
• Keep your chest muscles tightened.
Limit and control your range of
motion.
• Keep your knees bent, feet on floor,
and your head back against bench.
• To improve your pectoralis involve
ment, keep your shoulder blades
pinched together throughout the
upward and downward movements.
Muscles Worked:
Pectoralis Major and Anterior Deltoid
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Maintain a 60-90o angle between your
upper arms and torso during exercise.
• Keep your chest muscles tightened.
Limit and control your range of
motion.
• Keep your knees bent, feet on floor,
and your head back against the bench.
• To improve your pectoralis involve
ment, keep your shoulder blades
pinched together throughout the
upward and downward movements.
START FINISH
START FINISH
Start
• Grasp the Handgrips in both
hands.
• Open your arms into a wide
position while maintaining a
bend in your elbows.
• Press your forearms downward.
At full extension, your hands
should be level with your hips.
• Raise your chest, pinch
shoulder blades together, and
maintain a slight, comfortable
arch in lower back.
Start
• Grasp the Handgrips in both
hands.
• Open your arms into a wide
position while maintaining a
bend in your elbows
• Press your forearms upward.
At full extension, your elbows
should be level with your ears.
• Raise your chest, pinch
shoulder blades together, and
maintain a slight, comfortable
arch in lower back.
Action
• Press your arms forward and
upward, straightening your
arms and moving your hands
together.
• Return to the Start position,
slowly returning your arms in
front of you just below chest
level.
Action
• Press your arms forward and
upward, straightening your
arms and moving your hands
together.
• Return to the Start position,
slowly returning your arms in
front of you just below chest
level.
21
Chest Exercises
Resisted Punch—Shoulder Flexion, Elbow Extension, Scapular Protraction
Lying Cable Crossover—Shoulder Extension/Adduction (elbow stabilized)
Muscles worked:
Anterior Deltoid and Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
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.
Muscles worked:
Pectoralis Major
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep chest lifted throughout exercise.
• Keep knees bent, feet on floor, and
your head back against bench.
START FINISH
START FINISH
Start
• Sit on the bench, facing away
from the Power Rod
®
unit.
• Reach behind your body and
grasp the Handgrips with
an overhand grip, as shown
above.
• Bend your elbows until your
hands are level with your
waist.
Start
• Lie flat on your back with
your head toward the Power
Rod® unit.
• Position yourself far enough
down the Bench to grasp the
Handgrips over your head
with your arms straight.
• Grasp the Handgrips, palms
facing up.
• Tighten your abdominals to
stabilize your spine. Maintain
a slight, comfortable arch in
lower back.
Action
• Using moderate speed, press
your arm forward to full
extension, allowing your
shoulder blade to move
forward at the end of the
punch.
• Slowly return to the Start
position without relaxing the
tension in your arms.
• You may vary this exercise
by using bilateral movement
with both arms or punching
upward or downward.
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 your arms straight.
22
Shoulder Exercises
Rear Deltoid Rows—Shoulder Horizontal Abduction (and elbow flexion)
Standing Lateral Shoulder Raise—Shoulder Extension (elbow stabilized)
Muscles Worked:
Rear and Middle Deltoids, Posterior
Rotator Cuff, Upper Latissimus, Teres
Major, Trapezius, and Rhomboids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet on
floor.
• To work one arm at a time, place nonworking hand on the Bench to stabi
-
lize.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.
Muscles Worked:
Middle Deltoids and Upper Trapezius
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not swing your arms upward or
move your trunk during the motion.
• Keep your feet on floor.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips with
your opposite hands. Keep
your palms down and arms
straight.
• Sit up straight.
• Lift your chest, and keep your
shoulder blades together.
• Keep your forearms in line
with the cables.
Start
• Remove the Bench, straddle
the Seat Rail, and face the
Power Rod
®
unit.
• Grasp the Handgrips, palms
facing each other.
• Align your spine, and bend
forward slightly at your hips
(15-20o).
• Let your arms hang in line
with the cables.
• Elevate your shoulders slightly
toward the back of your head,
keeping your spine aligned.
Action
• Allowing your arms to bend
slowly, move your elbows out
wards and backwards, keeping
a 70-90
o
angle between your
forearms and torso.
• Move until your elbows are
slightly behind your shoul
ders, then slowly reverse back
to the Start position.
• Keep your shoulder blades
tightened throughout the
motion.
Action
• Slowly raise your arms out to
your sides at a 90
o
angle from
your body.
• Keep your forearms facing
outward throughout the
movement.
• Slowly return to the Start
position without relaxing
muscle tension.
23
Shoulder Exercises
Seated Shoulder Press—Shoulder Adduction (and elbow extension)
Front Shoulder Raise—Shoulder Flexion (elbow stabilized)
Muscles worked:
Front Deltoids, Upper Trapezius, and
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet on the
floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
• Keep your abdominals tight, and main
-
tain good spinal alignment.
Muscles worked:
Front and Middle Deltoids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your abdominals tight, and maintain good spinal alignment.
• Keep your knees bent and feet on
floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
START FINISH
START FINISH
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit.
• Keep your chest up, abs tight,
and maintain a slight arch in
your lower back.
• Grasp the Handgrips, palms
facing out.
• Raise the Handgrips to
shoulder level, keeping your
palms facing forward.
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit.
• Keep your chest up, abs tight,
and maintain a slight arch in
your lower back.
• Grasp the Handgrips, palms
facing back and arms straight
at your sides.
Action
• Straighten your arms slowly
over your head, focusing on
moving your elbows up and
inward toward your ears.
• Slowly return to the Start
position, keeping tension in
your front shoulder muscles.
Action
• Keeping your arms straight,
move them forward, leading
with your forearms, until your
arms are extended in front of
you at shoulder height.
• Arms may be moved alter
-
nately or together.
• Slowly return to the Start
position.
24
Shoulder Exercises
Shoulder Extension—(elbows stabilized)
Shoulder Shrug—Scapular Elevation
Muscles Worked:
Latissimus Dorsi, Teres Major, Rear
Deltoid, Middle Trapezius, Rhomboids,
and Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor.
• Keep your lats tightened throughout
the motion.
• Keep your abdominals tight, and maintain good spinal alignment.
• Release your shoulder blades at the
end of each rep, and initiate new rep
by retracting your shoulder blades.
Muscles Worked:
Upper Trapezius
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your abdominals tight, and maintain good spinal alignment.
• Do not bend your neck or slouch
during this exercise.
• Raise your shoulders evenly.
• For variation, try this exercise bent
forward slightly from the hips.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips, palms
facing down, arms straight
and at approximately a 45
o
angle from your torso.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
your lower back.
Start
• Straddle the Seat Rail, facing
the Power Rod
®
unit.
• Reach down and grasp the
Handgrips, palms facing each
other.
• Let your arms hang at your
sides.
Action
• Initiate movement by
pinching your shoulder blades
together.
• Continue the movement by
moving your hands in an arc
downward along your sides
until your hands are level with
your hips.
• With controlled movement,
slowly return to the Start
position.
Action
• Slowly raise your shoulders
toward the back of your head,
keeping your neck and head
still.
• Slowly reverse back to the
Start position, keeping your
upper trapezius muscles tight
throughout the motion.
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