Bowflex SelectTech BD552, Owner'S Manual

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• Grab the dumbbells and lie back
on the bench.
• Bend your elbow s back, keeping
your arms at approximately
60-90 degrees away from your
sides, and your elbow s equal to
your shoulder.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in
your lower back.
• Slow ly press the dumbbells
upward, straightening your arms
w hile moving the dumbbells
toward each other, directly over
the center of your chest.
• Don’t lock out your elbow s, keep
the tension on the chest.
• Slow ly return to the starting
position, keeping your w rists
steady and your movements
slow and controlled.
Pectoralis major, deltoids and triceps
Declined
• M aintain a 60-90 degree angle
between your upper arms and torso
at the start of the motion, and 90
degree angle from your torso at the
top.
• Keep knees bent so your feet are
positioned flat on the floor directly
under your knees.
• Do not let your elbow s travel behind
your shoulders w hen you are
lowering the dumbbells.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
• Keep your arms directly in line w ith
the dumbbell over your w rists and
elbow s.