Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
The Bowflex Ultimate® 2
Owner’s Manual
and Fitness Guide
(Shown with optional accessories)
www.bowflex.com
000-4302-091530.D
i
Owner’s Manual and Fitness Guide Table of Contents
Safety Precautions . . . . . . . . . . . . |
. |
1 |
Get To Know Your Bowflex Ultimate® 2 . . . . |
. |
2 |
Using Your Bowflex Ultimate® 2 |
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3 |
About Your Bowflex Ultimate® 2 Attachments . . |
. |
7 |
Defining Your Goals |
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13 |
Exercising Properly . . . . . . . . . . . . |
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15 |
The Workouts . . . . . . . . . . . . . . |
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16 |
Chest Exercises |
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Bench Press |
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22 |
Chest Fly . . . . . . . . . . . . . . |
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. 22 |
Decline Bench Press . . . . . . . . . . |
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. 23 |
Incline Bench Press |
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23 |
Resisted Punch . . . . . . . . . . . . |
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. 24 |
Lying Cable Crossover . . . . . . . . . . |
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24 |
Decline Chest Fly |
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25 |
Shoulder Exercises |
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Rear Deltoid Rows . . . . . . . . . . . |
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26 |
Standing Lateral Shoulder Raise . . . . . . |
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26 |
Seated Shoulder Press |
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27 |
Front Shoulder Raise |
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27 |
Shoulder Extension . . . . . . . . . . |
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. 28 |
Shoulder Shrug |
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28 |
Scapular Protraction . . . . . . . . . . |
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. 29 |
Scapular Depression |
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29 |
Lying Front Shoulder Raise . . . . . . . . |
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30 |
Reverse Fly . . . . . . . . . . . . . . |
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30 |
Seated Lateral Shoulder Raise . . . . . . |
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. 31 |
Scapular Retraction . . . . . . . . . . |
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. 31 |
Rotator Cuff External Rotation . . . . . . |
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. 32 |
Rotator Cuff Internal Rotation |
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32 |
Stiff Arm Pulldown |
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33 |
Back Exercises |
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Lying Lat Pulldowns . . . . . . . . . . |
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. 34 |
Low Back Extension . . . . . . . . . . |
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. 34 |
Wide Pulldowns . . . . . . . . . . . . |
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35 |
Narrow Pulldowns with Hand Grips . . . . |
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. 35 |
Seated Lat Rows . . . . . . . . . . . . |
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36 |
Reverse Grip Pulldowns . . . . . . . . . |
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36 |
Standing Lat Row |
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37 |
Wide Pulldowns with Grip |
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37 |
Arm Exercises |
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Triceps Pushdown . . . . . . . . . . . |
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38 |
French Press . . . . . . . . . . . . . |
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38 |
Arm Exercises (continued) |
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Lying 45° Triceps Extension . . . . . . . . |
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39 |
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Cross Triceps Extension . . . . . . . . . . |
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39 |
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Standing Biceps Curl |
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40 |
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Seated Biceps Curl . . . . . . . . . . . . |
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40 |
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Preacher Curl . . . . . . . . . . . . . . |
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41 |
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Reverse Tricep Pushdown . . . . . . . . . |
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. 41 |
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Standing Biceps Curl with Pulleys . . . . . . |
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42 |
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Tricep Kickback . . . . . . . . . . . . . . . . . . . . 42 |
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Lying Biceps Curl |
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43 |
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Seated Wrist Extension . . . . . . . . . . |
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43 |
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Standing Wrist Curl . . . . . . . . . . . |
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. 44 |
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Reverse Curl . . . . . . . . . . . . . . |
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44 |
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Seated Wrist Curl |
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45 |
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Standing Wrist Extension . . . . . . . . . |
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. 45 |
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“Rope” Pushdowns . . . . . . . . . . . |
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. 46 |
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Resisted Dip |
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46 |
Abdominal Exercise |
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Reverse Crunch |
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47 |
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Resisted Reverse Crunch . . . . . . . . . |
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. 47 |
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Seated (Resisted) Abdominal Crunch . . . . |
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48 |
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Seated (Resisted) Oblique Abdominal Crunch |
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48 |
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Ab Crunch using optional Ab Crunch Attachment |
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49 |
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Trunk Rotation . . . . . . . . . . . . . |
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. 49 |
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Leg Exercises |
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Leg Extension |
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50 |
Lying Leg Extension . . . . . . . . . . . |
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. 50 |
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Squat using Squat Attachment . . . . . . . |
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. 51 |
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Lunge . . . . . . . . . . . . . . . . |
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51 |
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Ankle Eversion . . . . . . . . . . . . . |
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. 52 |
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Ankle Inversion . . . . . . . . . . . . . . . . . . . . 52 |
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Standing Hip Extension . . . . . . . . . . |
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53 |
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Standing Hip Abduction . . . . . . . . . . |
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53 |
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Seated Hip Adduction . . . . . . . . . . |
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53 |
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Seated Hip Abduction . . . . . . . . . . |
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54 |
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Standing Leg Kickback |
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55 |
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Seated Calf Press |
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55 |
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Dorsi Flexion . . . . . . . . . . . . . . |
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56 |
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Leg Press . . . . . . . . . . . . . . . |
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. 56 |
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Standing Calf Press . . . . . . . . . . . |
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. 57 |
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Standing Hip Flexion |
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57 |
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Wide Squat . . . . . . . . . . . . . . |
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58 |
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Leg Curl Knee Flexion . . . . . . . . . . |
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59 |
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Muscle Chart . . . . . . . . . . . . . . |
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60 |
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The Bowflex® Body Leanness Program |
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By Ellington Darden, Ph.D. |
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61 |
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Bowflex Ultimate |
2 Warranty |
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81 |
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® |
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Bowflex Ultimate™ 2 Warranty Card |
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83 |
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Safety Precautions
1
•Always read and follow the Warning and Safety labels attached to your Bowflex Ultimate® 2.
Do not remove these labels. If you need replacement labels, please call a Nautilus® Representative at (800) 605-3369.
•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 Ultimate® 2 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® units that came with your Bowflex Ultimate® 2.
•Set up and use your Bowflex Ultimate® 2 on a hard, level surface.
•Do not wear any loose or dangling clothing or jewelry while using the Bowflex Ultimate® 2. 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
Ultimate® 2 is 300 pounds (136 kg). For your safety, do not use or allow others to use the Bowflex Ultimate® 2 if they weigh in excess of 300 pounds (136 kg).
•Allow a workout area of at least 8’4” x 6’6” (2.6 m x 2 m) of free space for safe operation of the Bowflex Ultimate® 2.
•Keep your body weight centered on the machine, seat, or base frame platform while exercising.
•When using the Bowflex Ultimate® 2 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® units when exercising and make certain that observers also stand clear of the Bowflex Ultimate® 2 when the Power Rod® units are in use.
•Never move or adjust the seat while sitting on it.
Never stand on the seat.
•When hooking up Power Rod® units 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® units 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.
•All exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex Ultimate® 2. Exercises
not in this manual are not recommended by the manufacturer.
•Never attempt to exercise while the seat rail is in the folded position unless you are specifically instructed to do so.
2
Get to Know Your Bowflex Ultimate® 2
Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Ultimate® 2. 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.
Squat |
Preacher Curl |
Ab Curl |
Attachment |
Attachment |
Attachment |
|
|
(optional) |
Bowflex Ultimate® 2 Parts Reference Guide
Lat Bar Rests |
Vertical Main Frame |
Lat Bar 
Rod Hook
Bench |
Cable |
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|
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Adjustable |
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Pulley System |
Preacher Curl |
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Attachment |
Pulley Frame |
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Rod Box
Seat
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Pulley |
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Hand Grip/ |
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Ankle Cuff |
Leg Extension/ |
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Standing/Squat Plat- |
Leg Curl Attachment |
Spring Lock |
Seat Rail |
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|
form |
||
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Seat Pin |
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3
Using Your Bowflex Ultimate® 2
Power Rod® Resistance
The Power Rod® units 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 Bowflex Ultimate® 2 comes with 310 lb. (140 kg) of nominal resistance {one pair of 5 lb. (2.25 kg) rods, two pairs of 10 lb. (4.5 kg) rods, one pair of 30 lb. (13.5 kg) rods, and two pairs of 50 lb. (22.5 kg) rods}. If you upgraded to a 410 lb. (185 kg) capacity, you will have
an additional pair of 50 lb. (22.5 kg) Power Rod® units.
Note: The actual resistance supplied by the rods can vary because of
environmental conditions, such as temperature or humidity.
Hooking The Power Rod® Units 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® units 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® units from the cables.
When You Are Not
Using Your
Bowflex Ultimate® 2
Disconnect the cables from the Power Rod® units when your are not using your Bowflex Ultimate® 2. 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.
To upgrade to 410 pounds (185 kg) of Power Rod®
Resistance please call 1-800-663-6315
4
Using Your Bowflex Ultimate® 2
Folding & Moving Your Bowflex Ultimate® 2
Folding and moving your Bowflex Ultimate® 2 is easy. Follow the steps below to fold your Bowflex Ultimate® 2. Once it’s folded,
simply roll it away.
1.Remove all attachments and the bench from the machine.
2.Lock the sliding seat in the forward locked position.
3.Lift the seat rail (toward the Power Rod® units) and lock it in the upright position using the rail securing device.
4.Fold the rail support leg down.
5.Squeeze the platform release handle and lift the
platform (toward the Power Rod® units) until it locks in the upright position.
Maintenance & Care of Your Bowflex Ultimate® 2
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.
the bench with a non-abrasive household cleanser after each use. This will keep it looking
. Do not use automotive cleaner, which can the bench too “slick.”
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 Ultimate® 2, please call our Customer Service Department at 1-800-605-3369 or by mail at: 16400 SE Nautilus Drive, Vancouver, WA 98683.
Unfolding Your Bowflex Ultimate® 2
To fold or unfold the Bowflex Ultimate® 2 simply grasp the metal bar and plastic handle and squeeze them together to retract the locking pins. When folding the Front Base, release the plastic handle when the base is vertical and make sure it locks securely into place.
With use, the cables can stretch and the locking pins may not engage. If you experience problems with getting pins to lock into place when folding or unfolding the machine, refer to your assembly manual for instructions on how to adjust the the cables.
5
Using Your Bowflex Ultimate® 2
The Workout Bench
Your Bowflex Ultimate® 2 home gym has four different bench positions . To adjust the bench, simply locate the spring lock pin on the side of the seat. Pull out pin to release seat, then slide it to the desired position. Pull out pin, give it half a turn, and release to place it in a “free sliding” position for exercises such as rowing.
Quick Release Bench: The long portion of your bench attaches to and releases from the seat portion very easily. To attach it, simply insert the half hinge on the end of the bench into the half hinge on the seat. For standing exercises, simply remove the bench by lifting up on the long portion and pulling away from the seat.
Flat Position:
Along the side of the seat rail there are three holes for the spring lock seat pin. Pull out on the pin and
slide the entire bench forward until the spring lock seat pin locks into a hole. With the bench in the flat position, there are two possible holes for the spring
lock pin to lock into, one forward and one back.
Incline Position: Start with the bench flat in the furthest position away
from the Power Rod® units. Pull out on the spring
lock seat pin and lift the long bench pad up. Slide forward until the pin locks into the farthest forward
hole. Rest the bench’s incline support bracket on the base of the Power Rod® units.
“Free Sliding” Position:
Remove the long bench
pad. Pull out on the spring lock seat pin,
Using the Bowflex Ultimate® 2
Hand Grips
The Bowflex Ultimate hand grips can be
as regular grips, hand cuffs or ankle cuffs.
Regular Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion. Most of the exercises you perform utilize this grip.
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. Simply insert your hand in the cuff and slide it away from the handle. Insert your foot or ankle and tighten the grip by sliding the handle back toward the cuff.
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527
6
Using Your Bowflex Ultimate® 2
Using the BowflexUltimate® 2 Leg
The Leg Press Belt is used |
• |
exclusively for the Leg Press and |
|
the Calf Raise exercises. |
|
• With the Bowflex Ultimate® 2 |
|
seat adjusted to the “free |
|
sliding” position (spring lock |
• |
seat pin unlocked), the hand |
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grips removed, and the desired |
|
amount of resistance hooked up, |
|
sit on the seat and position the |
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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. |
|
Using the Bowflex Ultimate® 2 Adjustable Pulley System
Using the Bowflex Ultimate® 2 adjustable pulley system is as easy as pulling a pin and expanding the pulley out.
Pulley knobs are spring-loaded and are located on the back of the adjustable pulley system. To extend the pulley, simply twist the knob a couple of turns to the left, then pull out. Next, pull the adjustable sleeve out away from the machine until it clicks into the extended position. Then, tighten the knob to lock the adjustable pulley into position.
The adjustable pulley system was designed to change the angle of resistance to increase the effectiveness of many upper body exercises.
Use the pulley system in either the wide
or narrow pulley position. We’ve included a guide
in each exercise so you can use the pulley at the correct position.
To avoid injury, do not attempt to use the pulley in the wide position when the manual indicates to perform the exercise in the narrow pulley position.
Make certain the adjustable pulley system is locked and secure before adding any Power Rod® resistance to the pulley.
Exercises in the wide position may require a lighter weight than those in the narrow position.
The Bowflex Ultimate® 2 adjustable pulley system allows you to work the same muscles from different angles, depending on the width of the pulley angle.
7
About Your Bowflex Ultimate® 2 Attachments
Using the Bowflex Ultimate® 2 Leg Extension/Leg Curl Attachment
The Bowflex Ultimate® 2 leg extension/leg curl attachment is a gym-quality attachment that helps you develop strong, muscular legs.
With all Power Rod® resistance off and with the bench in the incline position, move the attachment
to the end of the sliding seat rail and spring lock seat pin to lock it position. Next, place the hooks
Leg Extension attachment over the posts on the Seat Rail support
and press firmly down into position. Now, hook the cables to the hooks at the bottom of the Leg extension attachment.
To do a seated leg extension, place the hooks on the Leg Extension seat attachment over the posts at the top of the
Leg Extension and place the cross brace on the seat frame in the bracket behind the sliding seat.
Using a snap hook, attach the loops at the end of the leg attachment cables to the rod cables. Once this
is accomplished, you are ready to add Power Rod® resistance to the attachment.
To set up for leg curls, simply remove the quick release bench and place it onto the hinge of the leg extension/leg curl seat.
The leg extension/leg curl attachment has five possible angles of adjustment. To rotate the arm, pull down on the plastic handle (located just under the pivot point), rotate the arm up or down, and release the handle to lock the arm in your preferred position.
Safety:
•Make sure the attachment is completely seated on the posts and the sliding seat is locked in position before sitting on it or adding weight to the cables.
1) Hook the Leg |
2) Hook the Leg |
3) Place the Bench |
Extension to the |
Extension Seat to |
on the Seat Rail |
Seat Rail Support |
the Leg Extension |
|
The Bowflex Ultimate® 2 Preacher Curl Attachment
This attachment is specifically designed to give added support for working the biceps.The attachment is mounted on the rear of the machine and serves to stabilize the arms to create a more effective exercise. To use the preacher curl attachment, first remove any Power Rod® resistance.
Slide the seat all the way to the end of the seat rail and use the spring lock seat pin to lock it into position. Next, place the hooks on the leg extension attachment over the posts on the seat rail support and press firmly down into position. Now, place the hooks on the preacher curl attachment over the posts at the top of the leg extension and press firmly into position. Hook the two cables to the hooks at the bottom of the leg extension attachment. Use a snap hook to attach a curl bar to the strap between the roller pads.
The leg extension/leg curl attachment has five possible angles of adjustment.To rotate the arm, pull down on the plastic handle (located just under the pivot point), rotate
the arm up or down, and release the handle to lock the arm in your preferred position.
Safety
•Make sure the attachments are completely seated on the posts and the sliding seat is locked in position before sitting on it or adding weight to the cables.
•Before using the attachment make sure all fasteners are in place and tightened.
•Always check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning.
1) Hook the Leg |
2) Hook the |
Extension to the |
Preacher Curl |
Seat Rail Support |
to the Leg |
|
Extension |
8
About Your Bowflex Ultimate® 2 Attachments
Using the BowflexUltimate® 2 Squat Attachment
WARNING Failure to secure the Seat Rail Securing Device into the seat rail may cause injury.
It is important to lock the Seat Rail Securing Device into the Seat Rail before performing the following exercises:
•Standing Lat Row
•Standing Biceps Curl (with pulleys)
•Squat
•Lunge
•Standing Calf Press
•Wide Squat
Part A
Lock the Seat Rail Securing Device
Step 1: Remove the Seat Back
Step 2: Lock the Sliding Seat
2-1 Make sure that the sliding seat lock handle is in the locked position (Figure 1).
Step 3: Lift the Seat Rail
3-1 Bend at the knees and grab the Seat Rail with one hand and the locked Sliding Seat with your other hand (Figure 2).
3-2 Use your legs to lift the Seat Rail (Figure 3).
3-3 With both hands, push the Seat Rail all the way up until the locked Sliding Seat is touching the mast of the machine (Figure 4).
(Part A continued on page 2)
Figure 1
Figure 2
Figure 3
Figure 4
9
About Your Bowflex Ultimate® 2 Attachments
Part A (continued)
Lock the Seat Rail Securing Device
Step 4: Secure the Seat Rail Securing Device
4-1 Insert the Seat Rail Securing Device into the hole in the Seat Rail until it clicks (Figures 5, 6, 7).
Step 5: Make sure that the Seat Rail is secured.
5-1 Stand to the side of the machine base and Seat Rail.
WARNING Do not stand on the base below the Seat Rail when you pull on it. This may cause injury.
5-2 Pull down on the Seat Rail to make sure that the Seat Rail Securing Device is secured (Figure 8).
Figure 5
Seat Rail
Securing
Device
Seat Rail
Figure 6
Figure 7
Figure 8
10
About Your Bowflex Ultimate® 2 Attachments
Using the BowflexUltimate® 2 Squat Attachment
Part B
Attach the Squat Frame
Make sure the Seat Rail Securing Device locks securely into the seat rail. Hook the lower hooks on the squat attachment onto the lower posts on the sliding seat frame, then rotate the squat frame up until it locks into position.
Before attaching the cables you must position the squat attachment into the lowest position on the seat rail. To do this, pull the spring lock seat pin out to the unlocked position and pull out on the release handle and rotate it forward to allow the squat attachment to slide along the seat rail. Now push up slightly on the squat attachment to release the safety lock and slide the squat attachment down to the lowest position. Pull out on the release handle and rotate it back to the locked position. Finally, slide the squat attachment up until it locks into the lowest hole on the bottom of the seat rail. Now you can extend the cables from the sliding pulleys on the chest bar to the hooks on the sides of the squat attachment and add Power Rod® resistance.
Use the squat attachment by squatting under the handlebars with the shoulder pads resting on your shoulders. Now pull out on the release handle and rotate it forward to allow the squat to slide freely along the seat rail.
Safety
•Always wear shoes with non-skid soles when
using the low pulley/squat attachment.
•Always adjust cable travel and tension of the squat harness in such a manner that it will not cause a hazard.
•Always check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning.
1)Hook the Squat Attachment to the Sliding Seat
2)Fold Squat Attachment up. Squat Attachment will lock into place
3) Attach the cables |
4) Unlock the Seat Pin |
11
About Your Bowflex Ultimate® 2 Attachments
Part C
Release the Seat Rail Securing Device
Step 1: Secure the Seat Rail Securing Device
1-1 With your inside foot on the machine base, hold the Seat Rail with one hand and push your shoulder into it lightly (Figure 9).
1-2 Continue to hold the Seat Rail with one hand and your shoulder. Use your free hand to unlock the Seat Rail Securing Device (Figures 9 and 10) until it releases (Figure 11).
Step 2: Lower the Seat Rail
2-1 When the Seat Rail Securing Device releases use both hands to hold onto the Seat Rail (Figure 12).
2-2 Use both hands to carefully lower the seat down into the horizontal position (Figure 13).
WARNING Do not stand on the base below the Seat Rail when you lower it. This may cause injury.
WARNING Always use both hands to lift and lower the Seat Rail. Bend at the knees when lifting or setting down the Seat Rail. Failure to use proper lifting techniques may cause injury.
Figure 9
Figure 10
Figure 11
Figure 12
Figure 13
12
About Your Bowflex Ultimate® 2 Attachments
The Bowflex Ultimate® 2 Ab Crunch Attachment (optional)
To use the ab crunch attachment, slide the seat all the way to the end of the seat rail and use the spring lock seat pin to lock it into position. Next, place the hooks on the ab crunch attachment over the posts on the seat rail support and press firmly down into position. Finally, hook the cables to the hooks at the bottom of
Safety
•Make sure the attachment is completely seated on the posts and the sliding seat is locked in position before adding weight to the cables.
•Always check fasteners, snap hooks, cables and pulleys before each workout to ensure proper
functioning.
1) Hook the Ab Crunch to the |
2) Push firmly into place |
Seat Rail Support |
|
the ab crunch cable.
The Bowflex® DVD Player (optional)
The optional DVD player provides entertainment during your workout.
To install the DVD player, remove the rubber cover from the fact plate and insert the DVD bracket into the slots on the face plate.You can position the DVD player in three different viewing angles by using the different positioning slots in the DVD bracket.
To order the Bowflex™ DVD Player please call 1-800-663-6315
13
Defining Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force 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 to 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 3-5 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.
14
Defining Your Goals
supplemented with cardiovascular training, such as rowing on the Bowflex Ultimate® 2.
Reaching Your Goals
To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently.
The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual.
Designing Your Own Program
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 these guidelines.
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 those 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, bicycling or rowing on the Bowflex Ultimate® 2.
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 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.
15
Exercising Properly
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 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 rowing on the Bowflex Ultimate® 2.
Aerobic Rowing Position:
•Remove bench, unlock the seat.
•Sit on the seat facing the Power Rod® units.
•Grab the handles and keep the arms straight to the front.
•Position the arches of your feet on the footrest of the machine, knees bent comfortably.
•Sit up straight with your spine in good alignment.
Motion:
•Initiate the movement by extending the knees while simultaneously bending the arms and pinching the shoulder blades together.
•With the arms passing by the sides of your trunk, the handles should be near your torso as the knees near extension.
Key Points:
•Do not lose spinal alignment — keep your chest lifted.
•If you bend forward during the return toward the
Power Rod® units, bend at the hips, not the waist.
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.
Performing Your Routine
The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun!
Cool 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. We recommend the rowing
exercise for the cool down. Remember to gradually move yourself into a relaxed state.
16
20 Minute Better Body Workout
The Workouts
Frequency: 3 Days Per Week (M-W-F) |
Time: About 20 Minutes |
Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets.
Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep.
Count three seconds up and three seconds down and work to fatigue during each set.
Body Part |
Exercise |
Sets |
Reps |
Chest |
Bench Press |
1-2 |
10-15 |
Back |
Seated Lat Rows |
1-2 |
10-15 |
Shoulders |
Standing Lateral Shoulder Raise |
1-2 |
10-15 |
Arms |
Standing Biceps Curl |
1-2 |
10-15 |
|
Lying 45° Triceps Extension |
1-2 |
10-15 |
Legs |
Leg Extension |
1-2 |
10-15 |
|
Leg Curl Knee Flexion |
1-2 |
10-15 |
|
Seated Calf Press |
1-2 |
10-15 |
Trunk |
Low Back Extension |
1-2 |
10-15 |
|
Resisted Abdominal Crunch |
1-2 |
10-15 |
Advanced General Conditioning
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become bored, it is time to change your program. You can increase your training with this
“split system” routine that works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Day 1 & 3 |
|
|
|
|
Body Part |
Exercise |
Sets |
Reps |
|
|
Chest |
Bench Press (Wide Pulley) |
1-3 |
10-12 |
|
Shoulders |
Seated Shoulder Press |
1-3 |
10-12 |
|
Arms |
Cross Triceps Extension |
1-3 |
10-12 |
|
|
French Press |
1-3 |
10-12 |
|
Legs |
Leg Press |
1-3 |
10-12 |
|
|
Leg Curl Knee Flexion |
1-3 |
10-12 |
|
|
Seated Calf Press |
1-3 |
10-12 |
|
|
|
|
|
Day 2 & 4 |
Body Part |
Exercise |
Sets |
Reps |
|
Back |
Seated Lat Rows |
1-3 |
10-12 |
|
|
Narrow Pulldowns |
1-3 |
10-12 |
|
Shoulders |
Rear Deltoid Rows |
1-3 |
10-12 |
|
Arms |
Standing Biceps Curl |
1-3 |
10-12 |
|
|
Reverse Curls |
1-3 |
10-12 |
|
Trunk |
Low Back Extension |
1-3 |
10-12 |
|
|
Seated Resisted Abdominal Crunch |
1-3 |
10-12 |
|
|
Reverse Crunch |
1-3 |
10-12 |
17
The Workouts
20 Minute Upper/lower Body
Frequency: 4 Days Per Week (M-T-TH-F) |
Time: About 20 Minutes |
This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascularbenefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
DAY 1 & 3 |
Body Part |
Exercise |
Sets |
Reps |
|
Chest |
Bench Press |
1-3 |
12-15 |
|
Back |
Wide Pulldowns |
1-3 |
12-15 |
|
Shoulders |
Standing Lateral Shoulder Raise |
1-3 |
12-15 |
|
Arms |
Standing Biceps Curl |
1-3 |
12-15 |
|
|
French Press |
1-3 |
12-15 |
|
|
|
|
|
DAY 2 & 4 |
Body Part |
Exercise |
Sets |
Reps |
|
Legs |
Leg Extension |
1-3 |
12-15 |
|
|
Leg Curl Knee Flexion |
1-3 |
12-15 |
|
|
Standing Hip Extension |
1-3 |
12-15 |
|
|
Seated Calf Press |
1-3 |
12-15 |
|
Trunk |
Low Back Extension |
1-3 |
10-12 |
|
|
Seated Resisted Abdominal Crunch |
1-3 |
10-12 |
18
Body Building
The Workouts
Frequency: 3 Days On, 1 Day Off |
Time: About 45-60 Minutes |
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep.
Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
DAY 1 |
|
|
|
|
Body Part |
Exercise |
Sets |
Reps |
|
|
|
|
|
|
|
Chest |
Bench Press (Wide Pulley) |
2-4 |
8-12 |
|
|
Chest Fly |
2-4 |
8-12 |
|
Shoulders |
Seated Shoulder Press |
2-4 |
8-12 |
|
|
Rear Deltoid Rows |
2-4 |
8-12 |
|
|
Standing Lateral Shoulder Raise |
2-4 |
8-12 |
|
|
Shoulder Shrug |
2-4 |
8-12 |
|
|
|
|
|
DAY 2 |
Body Part |
Exercise |
Sets |
Reps |
|
Back |
Seated Lat Rows |
2-4 |
8-12 |
|
|
Narrow Pulldowns |
2-4 |
8-12 |
|
Arms |
Standing Biceps Curl |
2-4 |
8-12 |
|
|
Reverse Curl |
2-4 |
8-12 |
|
|
Lying 45° Triceps Extension |
2-4 |
8-12 |
|
|
French Press |
2-4 |
8-12 |
|
|
|
|
|
DAY 3 |
|
|
|
|
Body Part |
Exercise |
Sets |
Reps |
|
|
Legs |
Leg Press |
2-4 |
8-12 |
|
|
Leg Extension |
2-4 |
8-12 |
|
|
Standing Hip Extension |
2-4 |
8-12 |
|
|
Leg Curl Knee Flexion |
1-3 |
8-12 |
|
|
Seated Calf Press |
2-4 |
12-15 |
|
Trunk |
Low Back Extensions |
2-4 |
8-12 |
|
|
Seated Resisted Abdominal Crunch |
2-4 |
8-12 |
|
|
Seated Resisted Oblique Crunch |
2-4 |
8-12 |
|
|
Aerobic Rowing |
Progress up to |
|
|
|
|
15-25 minutes |
|
|
|
|
|
|
19
The Workouts
Circuit Training – Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week Time: About 20-45 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down. Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.
Circuit 1 |
|
|
|
Body Part |
Exercise |
Reps |
|
|
Chest |
Bench Press |
8-12 |
|
Legs |
Leg Press |
8-12 |
|
Back |
Seated Lat Row |
8-12 |
|
Legs |
Leg Curl Knee Flexion |
8-12 |
|
Trunk |
Seated Resisted Abdominal Crunch |
8-12 |
|
|
|
|
Circuit 2 |
Body Part |
Exercise |
Reps |
|
Shoulders |
Seated Shoulder Press |
8-12 |
|
Legs |
Lying Leg Extension |
8-12 |
|
Back |
Lying Lat Pulldowns |
8-12 |
|
Trunk |
Low Back Extensions |
8-12 |
|
Arms |
Standing Biceps Curl |
8-12 |
|
|
|
|
Circuit 3 |
Body Part |
Exercise |
Reps |
|
Shoulders |
Rear Deltoid Rows |
8-12 |
|
Arms |
Lying 45° Triceps Extensions |
8-12 |
|
Legs |
Leg Curl Knee Flexion |
8-12 |
|
Trunk |
Seated Resisted Oblique Crunch |
8-12 |
|
Legs |
Seated Calf Press |
8-12 |
|
|
|
|
20
True Aerobic Circuit Training
The Workouts
Frequency: 2-3 Times Per Week |
Time: About 20-60 Minutes |
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise
to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.
Circuit 1
Circuit 2
Body Part |
Exercise |
Reps |
Chest |
Bench Press |
8-12 |
Aerobic Rowing |
30 - 60 Seconds |
|
Legs |
Leg Press |
8-12 |
Aerobic Rowing |
30 - 60 Seconds |
|
Back |
Seated Lat Rows |
8-12 |
Aerobic Rowing |
30 - 60 Seconds |
|
Legs |
Leg Curl Knee Flexion |
8-12 |
Aerobic Rowing |
30 - 60 Seconds |
|
Trunk |
Seated Resisted Abdominal Crunch |
8-12 |
Aerobic Rowing |
30 - 60 Seconds |
|
|
|
|
Body Part |
Exercise |
Reps |
Shoulders |
Seated Shoulder Press |
8-12 |
Aerobic Rowing |
30 - 60 Seconds |
|
Legs |
Lying Leg Extension |
8-12 |
Aerobic Rowing |
30 - 60 Seconds |
|
Back |
Lying Lat Pulldowns |
8-12 |
Aerobic Rowing |
30 - 60 Seconds |
|
Trunk |
Low Back Extension |
8-12 |
Aerobic Rowing |
30 - 60 Seconds |
|
Arms |
Standing Biceps Curl |
8-12 |
|
|
|
21
The Workouts
Strength Training
Frequency: 3 Days Per Week (M-W-F) |
Time: About 45-60 Minutes |
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.
Day 1 |
|
|
|
|
Body Part |
Exercise |
Sets |
Reps |
|
|
Chest |
Bench Press (wide pulley) |
2-4 |
5-8 |
|
|
Chest Fly (wide pulley) |
2-4 |
5-8 |
|
Shoulders |
Seated Shoulder Press |
2-4 |
5-8 |
|
|
Standing Lateral Shoulder Raise |
2-4 |
5-8 |
|
|
Rear Deltoid Rows |
2-4 |
5-8 |
|
|
Shoulder Shrug |
2-4 |
5-8 |
|
|
|
|
|
Day 2 |
|
|
|
|
Body Part |
Exercise |
Sets |
Reps |
|
|
Back |
Standing Lat Row |
2-4 |
5-8 |
|
|
Wide Pulldowns |
2-4 |
5-8 |
|
Arms |
Standing Biceps Curl |
2-4 |
5-8 |
|
|
Reverse Curl |
2-4 |
5-8 |
|
|
Lying 45° Triceps Extension |
2-4 |
5-8 |
|
|
“Rope” Pushdown |
2-4 |
5-8 |
Day 3 |
Body Part |
Exercise |
Sets |
Reps |
|
Legs |
Squat |
2-4 |
5-8 |
|
|
Leg Curl Knee Flexion |
2-4 |
5-8 |
|
|
Leg Extension |
2-4 |
5-8 |
|
|
Seated Calf Press |
2-4 |
5-8 |
|
Trunk |
Low Back Extension |
2-4 |
8-12 |
|
|
Seated Resisted Abdominal Crunch2-4 |
5-8 |
|
|
|
|
|
|
22 |
Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids;Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
SuccessTips
•Maintain a 90° angle between upper arms and torso throughout motion.
•Keep chest muscles tightened.
Limit and control your range of motion.
•Keep knees bent, feet on floor, head back against bench.
•Keep elbows in front of shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
START
•Grasp Hand Grips in both hands.
•Slowly bend your elbows until hands are at chest level. Rotate upper arms away from torso, elbows out, palms forward.
•Line up arms with cables keeping your wrists straight.
•Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back.
FINISH
ACTION
•Press your hands forward, straightening your arms while moving your hands together. Do not lock elbows.
•Return to Start position, keeping your wrists at shoulder width and in line with the cables.
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
SuccessTips
•Maintain a 60-90° angle between upper arms and torso during exercise.
•Keep chest muscles tightened.
Limit and control your range of motion.
•Keep knees bent, feet on floor, head back against bench.
•To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements.
START
START
•Grasp Hand Grips in both hands.
•Open your arms into a wide, elbow bent position. Keeping elbows and forearms below chest level, palms forward.
•Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back.
FINISH
ACTION
•Slowly press your arms forward and upward, straightening arms and moving your hands together.
•Slowly return to Start position
23
Chest Exercises
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids;Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
SuccessTips
•Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly less than 90° at the finish.
•Keep knees bent, feet on floor, head back against bench.
•Do not let your elbows travel behind your shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START |
|
FINISH |
|
|
|
START
•Grasp Hand Grips in both hands.
•Cables travel beneath arms, forearms aligned with cables.
•Bend your elbows back, keeping upper arms at a 90° angle from your torso. Elbows should be 10° (5-6" or 13-15 cm) lower than the standard Bench Press position.
•Raise chest, pinch shoulder blades together, and maintain a comfortable 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° below your shoulders. Do not lock
your elbows.
•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids;Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
SuccessTips
•Maintain a 90° angle between your upper arms and torso at the start of the motion, and slightly more than 90° at the finish.
•Keep knees bent, feet on floor, head back against bench.
•Do not let your elbows travel behind your shoulders.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
START
•Grasp Hand Grips in both hands.
•Cables travel above forearms.
Keep your forearms in line with the cables at all times.
•Bend your elbows back, keeping upper arms at a 90° angle from torso. Forearms 10-15° (6-8" or 13-20 cm) higher than Bench Press position.
•Raise chest, pinch shoulder blades together, and maintain a slight arch in your lower back.
FINISH
ACTION
•Slowly press your hands forward, straightening your arms and moving hands to the center and downward, at least 10° above your shoulders.
•Slowly return to the starting position, keeping your wrists steady and your movements slow and controlled.
24
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
SuccessTips
•Maintain an upright, erect posture as your trunk rotates with the punch.
•Keep knees bent and feet on floor.
•Maintain good spinal alignment.
START
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.
FINISH
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 Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
SuccessTips
•Keep chest lifted throughout exercise.
•Keep knees bent, feet on floor, head back against bench.
START |
|
FINISH |
|
|
|
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.
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 to shoulder level, releasing the shoulder blades and keeping arms straight.
25
Chest Exercises
Decline Chest Fly
Muscles worked:
Pectoralis Major; Anterior Deltoid
Bench Position:
45º incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
SuccessTips
•Maintain a 90º angle between your upper arms and your torso throughout the exercise.
•Limit and control the range of motion so that your elbows do not travel behind your shoulders.
•Keep your shoulder blades pinched
together and maintain good spinal
alignment.
START
START
•Sit in the 45º position, reach straight behind your body, grasp the handles, and slightly bend your elbows with your palms facing forward.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front. Lower your arms 8-10 inches from a regular chest fly.
FINISH
ACTION
•Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.
•Stop when your upper arms are straight out to the sides, level with your shoulders.
•Slowly return to the starting position keeping your chest muscles tightened during the entire motion.
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