Bowflex PR1000 - Shoulder Exercises

Incline 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.
Seated Shoulder Press - Shoulder Adduction (and elbow extension)
Muscles Worked
Front Deltoids, Upper Trapezius, Triceps
Machine Set-Up
• Adjust to Flat Bench position
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod
®
resistance rods
Success Tips
• Keep your knees bent and your feet at on the oor.
• 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 maintain good spinal
alignment.
• Keep tension in your front shoulder muscles when you
return to the starting position.
Shoulder Exercises
Assembly Manual
36