CHEST
CHEST
SHLDRS
CHEST
CHEST
CHEST
CHEST
CHEST
BACK
ARMS
EXERCISE GUIDE
Thank you for investing in the BodyCraft Family XPress Strength Training System. We hope you enjoy many healthy years of use.
Learning to use and maintain your strength training system is very important for your personal safety and the proper function of
the machine. Be sure to read all of the information carefully before using. This information in this guide is general in nature; for
detailed information about exercise, consult your physician and your local fitness dealer. Your local fitness dealer can provide
reputable books and referrals to personal trainers. WARNING: Before beginning this or any exercise program, consult your
physician. This is especially important for persons over the age of 35, or with preexisting health problems. Recreation Supply,
Inc. assumes no responsibility for personal injury or property damage sustained by or through use of this product.
CABLE PRESS
Adjust seat back to fit your range of motion.
Adjust Cable Arms to chest height. Grab handles with overhand grip and
press arms away from chest, level with floor. Variation: Bring hands to-
gether while pressing forward. This is an advanced movement and will
require significantly less weight. Muscles worked: Pectorals Major and
Minor, Anterior Deltoids, Triceps
INCLINE CABLE PRESS
Adjust seat back to fit your range
of motion. Adjust Cable Arms to chest height. Grab handles with overhand
grip and press arms away from chest at an upward 45 degree angle. Varia-
tion: Bring hands together while pressing upward. This is an advanced
movement and will require significantly less weight. Muscles worked:
Pectorals Major and Minor, Anterior Deltoids, Triceps
DECLINE CABLE PRESS
Adjust Seat Back to incline (red)
position. Adjust Cable Arms to chest height. Sit forward on the seat and
lean back, into the machine. Grab handles with overhand grip and press
arms away from chest, level with floor. Variation: Bring hands together
while pressing forward. This is an advanced movement and will require
significantly less weight. Muscles worked: Pectorals Major and Minor,
CABLE SHOULDER PRESS
Adjust seat back and Cable
Arms to upright (green) position. Adjust seat so that Cable Handles are at
shoulder level. Grab handles with overhand grip and press arms overhead.
Variation: Bring hands together while pressing forward. This is an ad-
vanced movement and will require significantly less weight. Muscles
worked: Deltoids, Triceps
SELF STABILIZING CABLE PRESS
Adjust Cable Arms to
chest height. Sit forward on the seat, without back support. Grab handles
with overhand grip and press arms away from chest. Variation: Bring
hands together while pressing forward. Muscles worked: Pectorals Major
and Minor, Anterior Deltoids, Triceps, Rectus Abdominus, Spinae Erec-
tors
CABLE FLY
Adjust seat back to incline position. Sit forward
on seat and lean back, into machine. Adjust cable arms to widest position.
Grab handles and bring arms together in a circular motion. Variations:
Decline and Incline Flys. Muscles worked: Pectorals Major and Mi-
nor, Anterior Deltoids, Forearms
CABLE LOW FLY
Adjust seat back to upright position. Ad-
just Cable Arms to widest position. Sit upright in machine. Grab handles
and bring arms upward and together in a circular motion. Muscles worked:
Pectorals Major and Minor, Anterior Deltoids, Forearms
CABLE CROSSOVER
Adjust Cable Arm to highest position.
Stand aside machine at arms length to handle. Grab handle and pull across
in a sweeping arc motion. Muscles worked: Pectorals Major and Mi-
nor, Anterior Deltoids
TRICEPS PUSH DOWN
Attach chain and Straight Bar to
high pulley. Face machine and grab Straight Bar with overhand grip. Keep
elbows and upper arms stationary. Extend arms at elbows. Variations:
Grab bar with underhand grip. Use Ab Strap and spread arms at bottom of
movement. Muscles worked: Triceps, Forearms
FRONT PULL DOWN
Attach Lat Bar to high pulley. Sit
facing machine, knees under roller pads. Grab Lat Bar with overhand grip
and pull straight down to upper chest. Variations: Grab bar with underhand
grip. Use Ab Strap and spread handles while pulling. Muscles worked:
Latissimus Dorsi, Trapezius, Rhomboids, Biceps.
ABS
A B S
ARMS
ARMS
BACK
BACK
CHEST
CHEST
LEGS
LEGS
SHOULDERS
SHLDRS
