Bowflex PR1000 - Strength Training Exercises

Bench Press - Shoulder Horizontal Adduction (and elbow extension)
Muscles Worked
Pectoralis Major, Deltoids, Triceps
Machine Set-Up
• Adjust the bench to a 45° incline.
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod
®
resistance rods.
Success Tips
• Maintain a 90° angle between your upper arms and your
torso throughout the motion.
• Keep your chest muscles tight.
• Limit and control your range of motion.
• Keep your knees bent, feet at on the oor, head back
against the bench.
• 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
• Adjust the bench to a 45° incline.
• Chest Cross Bar pulleys
• 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
nish.
• Keep your knees bent, feet at on the oor, head back
against the bench.
• Do not let your elbows travel behind your shoulders.
• Keep your shoulder blades pinched together and maintain
good spinal alignment.
Chest Exercises
Assembly Manual
35