Exercise 1 of 4
Bench Press
- Equipment
- Bowflex Xceed
- Pulley
- Center Cross Bar — wide position
- Attachment
- Hand grips
- Starting load
- 20 lb
Setup
Remove the Leg Extension attachment and adjust the seat height. Sit facing away from the Power Rods. Hold the hand grips with your arms extended in front of you. Keep your arms aligned with the cables, palms facing down and wrists straight. Lift your chest and gently draw your shoulder blades together.
Movement
Slowly move your elbows outward while bending your arms. Keep your forearms aligned with the cables. Stop when your upper arms are level with your shoulders, then press forward smoothly until your arms return to the starting position.
Form and safety
- Keep approximately a 90-degree angle between your upper arms and torso.
- Do not allow your elbows to travel behind your shoulders.
- Keep your shoulder blades gently drawn together.
- Do not lock your elbows.
- Use slow, controlled movement.
SetTotal resistance (lb)Reps