Exercises; Bench Press; Decline Bench Press - Bowflex PR3000 Owner's Manual

Chest Exercises
Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
• Seated - facing outward
• Chest Bar
• Leg extension removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Maintain a 90° angle between your upper arms and
torso throughout the motion.
• Keep your chest muscles tightened.
• Limit and control your range of motion
• Keep your knees bent, feet on the Platform and head
back against the Seat Back Pad.
• Keep your elbows in front of your shoulders.
• Keep your shoulder blades pinched together and
maintain good spinal alignment.
Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
• Seated - facing outward
• Chest Bar
• Leg extension removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Maintain a 90° angle between your upper arms and
torso at the start of the motion, and slightly less than
90° at the finish.
• Keep your knees bent, feet on the Platform and head
back against the Seat Back Pad.
• Do not let your elbows travel behind your shoulders.
• Keep your shoulder blades pinched together and
maintain good spinal alignment.

Exercises

18
Owner's Manual