Powerline BSG10X, Руководство пользователя, Страница: 42 / 56

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1. Insert pin into weight stack at desired resistance level.
2. Adjust seat pad height so that when seated the vertical press handles
bisect the Chest (pectoral) muscles.
3. Seat yourself comfortably on the seat pad with your back straight.
4. Grasp vertical bench handles with your arms bent and palms facing in.
5. Keeping your elbows out and below your shoulders, extend your arms
forward at a smooth, moderate pace through out the exercise
movement.
6. Pause for a moment, then slowly return to the starting position, repeat.
7. Exhale on exertion, inhale on return motion.
1. Insert pin into weight stack at desired resistance level.
2. Set press arms and back pad to the Incline Press position.
3. Adjust seat pad height so that when seated the horizontal press
handles bisect the upper chest (pectoral) muscles.
4. Sit comfortably on the seat pad with your back flat against the back pad.
5. Grasp horizontal bench handles with your arms bent and palms facing
downward.
6. Keeping your elbows out and below your shoulders, extend your arms
forward at a smooth, moderate pace throughout the exercise movement.
7. Pause for a moment, then slowly return to the starting position.
Repeat movement.
8. Exhale on exertion, inhale on return motion.
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to high pulley cable or middle pulley
cable.
3. Stand sideways in front of the machine. Grasp Handle with hand
nearest machine, feet shoulder width apart, stand erect. Bend slightly
at the waist and maintain this torso angle throughout the exercise
movement.
4. Keeping your arm slightly bent, pull Handle downward and across your
body in a semicircular arc until hand is approximately 6 inches in front
of hip.
5. Pause for a moment, then slowly return the Handle back along the
same arc, to the starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
7. Turn around and repeat with opposite arm.
1. Insert pin into weight stack at desired resistance level.
2. Adjust seat pad height so that when seated the horizontal press
handles bisect the chest (pectoral) muscles.
3. Seat yourself comfortably on the seat pad with your back straight.
4. Grasp horizontal bench handles with your arms bent and palms facing
downward.
5. Keeping your elbows out and below your shoulders, extend your arms
forward at a smooth, moderate pace throughout the exercise
movement.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
Vertical Grip
iÃÌÊ*ÀiÃÃ
(Pectorals)
Horizontal Grip
iÃÌÊ*ÀiÃÃ
(Pectorals)
ˆ} Ê>LiÊÀœÃÜÛiÀÊ
(Upper Pectorals)
˜Vˆ˜iÊ*ÀiÃÃ
(Upper Pectorals)
52
cHeSt wOrKOut
42
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