Bowflex SELECTTECH User manual

DUMBBELLS
Owner's Manual
Patent #6,422,979 other USA and Foreign Patents Pending

Preface
Congratulations on tile your purchase of the Bowflex
SelectTech wMDumbbell set. This innovative dumbbell is
a versatile training tool that will help you reach your
fimess goal. This product has been carefully engineered and
manufactured to provide a wide array of weight options
starting at 5 lbs and going all tile way up to 52.5 lbs. In
order to utilize this product to its fullest extent, it is critical
that you read and fully understand this owner's manual
prior to using the SelectTech wMdumbbell.
Important s ,mbols
This symbol appearing throughout this manual means:
PAY ATTENTION! BE ALERT! YOUR
SAFETY IS INVOLVED!
The following definitions apply to tile words "Danger" and
"Warning" found throughout this manual.
Danger - Used to call attention to IMMEDIATE
hazards that, if not avoided, will result in
immediate, serious personal injury or loss
of life.
Warning-Used to call attention to POTENTIAL
hazards that could result in personal injury or
loss of life.
Before beginning any exercise program, consult your
physician or health care professional. Only he or she
can determine tile exercise program that is appropriate
for your particular age and condition. If you experience
any lightheadedness, dizziness or shormess of breath
while exercising, stop tile exercise and consult your
physician immediately.
IMPORTANT SAFETYINSTRUCTIONS
1. Read and fully understand all instructions contained
in this manual prior to using tile product.
2. This product is intended for home use only and is not
suitable for commercial application.
3. Never allow children to use or play near this
equipment. Teenagers under the age of 18 must
always have parental supervision and instruction on
the use of this product.
4. Inspect the dumbbells prior to each use. Do not use
a dumbbell with worn or damaged parts.
5. Periodically inspect and test the locking mechanism
for proper function. Follow the test procedures
included in this manual.
6. Never attempt to force the adjustment knob to rotate
when the dumbbell has been removed from the
dumbbell base.
7. Never allow the dumbbells to drop freely to the
ground. Damage to the product and potential
personal injury may occur. Please see the warranty
section for specific warranty limitations related to
dropped dumbbells.
8. Never allow dumbbells to forcefully bump together
during use. Damage to the product and potential
personal injury may occur.
9. Never attempt to disassemble your SelectTech _M
Dumbbell handle, or base assembly-the product
is not designed to be user serviced. Contact your
Bowflex retailer or Bowflex directly for service.
10. Before beginning your workout, make certain
that your surroundings are free from potential
interference.
11. The SelectTech _Mdumbbells are very heavy; if you
are not using the optional SelectTech _MDumbbell
Stand we suggest you place the dumbbell assembly
directly on the floor for best support.
I!

Product Specifications and Terms
....... i_ _¸¸
Dumbbell Assembly
Weight = Approx. 58 lbs.
LiftingH_ncIle
iiii

Gettingto know your Bowflex®SelectTechTM
Dumbbells
The Bowflex SelectTech dumbbells are shipped fully
assembled, one dumbbell to a box. After carefully removing
the dumbbell from its box, there are some initial steps that
should be taken to familiarize you with tile function of tile
product and to assure that all aspects of tile dumbbell are
performing according their specifications.
,
,
4.
,
After removing the dumbbell from its protective
packaging, push down slightly on tile handle assem-
bly to make sure it is fully depressed into the base.
Rotate each adjustment knob several full rotations
to make sure it is turning freely-do this in both
directions. Make sure there is a dick at each weight
increment of tile adjustment knob. This click will
help you locate the proper alignment to select a given
weight increment.
You will notice that there are
weight increments from 5to
52.5 lbs on both adjustment
knobs. To properly select
a given weight (20 lbs for
example), both adjustment
knobs should be rotated
until 20 is aligned with the
arrow located on the out-
ward edge of the Bowflex Figure1
nameplate (Fig.l).
Alter confirming the proper rotational function of the
adjustment knob, turn each adjustment so that the
number 5is aligned with the arrow in the Bowflex
nameplate.
_gith both adjust-
ment knobs set to
5, pull the handle
straight up from
the dumbbell.
This will remove
just the handle
from the base,
leaving all of the Figure 2
weight plates
standing in the base (Fig. 2.). The handle without
plates represents the starting weight of 5lbs.
6. You may increase the selected weight by rotating each
adjustment knob clockwise.
7. The dumbbell handle and weight plates are
symmetrical. This means that one may insert the
handle with either end facing the user provided that
you have selected the same weight number on both
ends of the dumbbell.
8. When either returning or removing the dumbbell
to or from the base, do so in a vertical motion,
perpendicular to the base. Try not to tilt the
dumbbell or move it laterally (parallel to the base)
until it is fully clear of the unselected weight plates.
Weight will increment in the following 15 steps."
5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5
II

Understandingand testing the locking
mechanismfunction
The Bowflex _ SelectTech TM Dumbbell features a patent
pending locking mechanism designed to assure proper and
complete selection of tile weight plates as well as to ensure
weight plate retention during tile workout. It is important
that you fully understand the function of this mechanism
and periodically test it to ensure it is properly functioning.
Function
Tile locking mechanism provides two key functions:
1. The mechanism will only allow tile adjustment knobs
to be rotated when tile dumbbell handle is complete-
ly inserted and engaging tile dumbbell base.
2. The mechanism is designed to lock tile dumbbell
handle to the base if either adjustment knob is not
fully engaging tile selected weight plates.
Purpose
Tile locking mechanism serves two important purposes:
1. The mechanism will prevent deselecting (dropping)
weight plates from the dumbbell when it is NOT in
the dumbbell base.
2. The mechanism will prevent partial selection of
the weight plates in which the plates are not fully
supported and the locking pin is not fully engaged.
Given the importance of this locking mechanism, it is
critical that you understand how it operates and how to
periodically test it to make sure it is functioning correctly.
Testing proper locking mechanism function
.
_Nith the dumbbell handle set
in the dumbbell base, turn
both adjustment knobs to
the number 5. You will know
you have fully and correctly
selected the number when
you feel the adjustment knob
settle into a notch (known as
a detent). You will also hear
a slight, but audible, clicking
noise that corresponds with the detent locations for
each number.
You should be able to withdraw the handle from the
base leaving all the weight plates behind.
With the handle removed from the base, grab one
adjustment knob with your other hand and gently
attempt to turn the knob, the knob should not rotate.
A locking pin in the mechanism will have engaged
the rotational assembly when the unit was withdrawn
from the base. Perform this test with all adjustment
knobs.
Do not use a great deal of force in an attempt to turn
the locked adjustment knob. Excessive force may
damage the locking mechanism.
,
9.
10.
After confirming the proper function of the lock-
ing mechanism as described above, return and
fully insert the dumbbell handle back into the base
assembly.
"With the handle back in the base, turn the adjustment
knob on one side to a position that is in-between the
5 and 7.5 number. This represents an incomplete
weight selection where the adjustment knob has not
fully selected a weight and the knob is in-between the
selection detents (clicks).
"With the selection knob in
this improper position, gently
attempt to lift up on the handle
to remove it from the base. You
should find that the handle is
locked to the base and cannot
be removed with light pressure
as it can normally.
Return the improperly selected
adjustment knob to a full and
proper weight selection and assure that the dumbbell
handle can once again be removed.
Repeat this test for all adjustment knobs.
Assure the entire dumbbell handle assembly is
properly tightened. Do this by setting the adjust-
ment knobs to five pounds and removing the handle
assembly from the base. Grab both adjustment knobs
and very slightly push and pull the knobs toward and
away from the handle grip. The knobs should not
exhibit free play and all of the selection discs should
feel tightly connected.
You have now tested the function of the locking
mechanism. We suggest you repeat this test periodi-
cally (once a month) to confirm the proper function
of the locking mechanism.

Donotintentionallyengagetilelockingmechanism
andattempttolift theentiredumbbellviatilegrip.
Thedumbbellshouldonlybeliftedbyusingthelift
handlesmoldedintothebaseassembly.
If thedumbbelllockingmechanismfailstoperform
in accordancewiththetestprocedureabove,
dotilefollowingthings:
1.Discontinueuseoftileproductimmediately
untilproperservicecanbeprovided.
2.ContactyourBowflexretailerorcontact
Bowflexdirectlybyphone
at1-800-605-3369forservice.
Offset weight selection
As indicated above, proper selection for a given weight
is accomplished by selecting that weight number on both
ends of the dumbbell. For example: to select 20 lbs, one
must dial both adjustment knobs on the dumbbell to tile
number 20. By selecting the same number on both sides of
the dumbbell, you will replicate a common dumbbell, this
is to say, a balanced dumbbell with equal weight on both
sides. While this is tile most common form of weight selec-
tion and will be used in tile vast majority of workouts, tile
Bowflex SelectTech wMDumbbell offers a useful and unique
workout alternative known as offset weight selection. Offset
weight selection involves using a different weight setting
on one side of the dumbbell relative to the other. Doing so
can be a powerful muscle development tool during certain
workouts, such as the biceps curl. The SelectTech Dumbbell
functions exactly the same way whether you have selected
balanced or offset weights. The only exception is that when
you are using offset weights, you must return the dumbbell
to the base in the same orientation that you removed it.
When you have offset weight selection the combination of
weight plates selected will not be the same on both sides of
the dumbbell. You must therefore make certain to return the
dumbbell to the base in the same orientation in which itwas
removed, in order for the weight plates to settle back into
the corresponding vacant slots in the dumbbell base.
Example of offset weight selection workout
Performed traditionally, dumbbell curls strengthen the
biceps, but do little for the forearm muscles that assist
in supination and pronation of the wrist. Supination and
pronation are terms describing a rotating motion of the
wrist. For example, turning a doorknob and turning your
key in your car's ignition are examples of supination and
pronation. Turning a doorknob clockwise would be the
supination direction, while counter-clockwise would be the
pronation direction. Whether you are training for a specific
sport, or just training to become stronger and improve activ-
ities of daily living, training your forearm muscles that are
involved in supination and pronation can be beneficial.
These dumbbells allow you to train differently than
traditional dumbbells. By using diflerent weight settings on
either side of the dumbbells, you can use those supination/
pronation muscles during your curls. Using more weight
on the thumb side of the dumbbell will improve pronation
strength, while more weight on the little finger side will
improve supination strength. Not only will you be strength-
ening your biceps, but also you can become stronger in
activities involving rotation of the wrist!
The following example of a Biceps Curl using offset weight
is a good demonstration of the superior muscle development
provided by the SelectTech Dumbbell.
Side 1 Side 2 Total dumbbell weight
Weight settings selected 201bs 30 Ibs 25 Ibs
Weight Difference A10 Ibs
Weight Distribution 10 Ibs 15 Ibs 25 Ibs
Weight offset + 5 Ibs
im

The dumbbell weight has been set to 20 lbs on one side
and 30 lbs on the other. The total weight of the dumbbell
is therefore 2,5 lbs. This 25 lb dumbbell has the weight dis-
tributed such that there are 10 lbs on one side and 15 lbs on
the other for a total of 2,5 lbs.
With the dumbbell weight configured as defined above, the
user should grip the dumbbell with 20 lbs on the thumb
side of the hand and the 30 lbs on the little finger side of
the hand.
Start tile biceps curl with a neutral wrist and forearm posi-
tion (palm facing leg). As tile curl progresses from tile start
to finish position, tile wrist should be rotated progressively
outward (palm up). During this curl tile user will be lifting
the weight of tile dumbbell (2,5lbs) with tile biceps but also
lifting the offset weight of ,5lbs with wrist rotation (supina-
tion). Unlike a conventional dumbbell that is balanced end
to end, this offset weight will require more muscle activation
and therefore develop tile forearm and wrist.
Below you will find some helpful charts that will provide the
total dumbbell weight for various combinations of weight
settings.
This is just one example of the off-
set weight settings you may use. The
weight combinations and totals are
quite extensive given the adjustment
options of the SelectTech T"Dumbbell.
28.75 30 31.25 32.5 33.75 35 36.25 37.5 38.75 4125 43.75 46.25 48.75 51.25
Use the matrix above to quickly determine the offset weight selection total for your dumbbell
The chart to the right is a quick reference to determine the amount of weight offset
to one side of the dumbbell.
The symbol A indicates the diflerence between the two weights selected with the
dumbbell adjustment knob
The symbol + indicates the amount of offset weight on the heavier side of the
dumbbell.
Although you can continue to increase the amount of weight offset, it is not gener-
ally necessary to offset the weight more than 20 lbs.
Difference Offset
A2.5Ibs + 1.25Ibs
A5 Ibs +2.5Ibs
A 7.5Ibs + 3.75Ibs
A 10Ibs + 5 Ibs
A 12.5Ibs + 6.25Ibs
A 15Ibs + 7.5Ibs
A 17.5 + 8.75Ibs
A20Ibs + 10Ibs
A22.5Ibs + 11.25Ibs
A25Ibs + 12.5Ibs
A30 Ibs + 15Ibs
A35 Ibs + 17.5Ibs
A40Ibs + 20Ibs

Bowflex®SelectTechT"Dumbbell
maintenance:
The Bowflex SelectTech Dumbbell is a very low mainte-
nance product. However, there are steps that you should
take to keep the product performing and looking its
very best.
2_
Should your SelectTech Dumbbell handle assembly,
plates or base become soiled you may clean them
with a rag lightly dampened with warm water and
a small amount of mild soap. _¥ipe dry with a
separate rag.
The SelectTech Dumbbell is internally lubricated
and will not require further internal lubrication. The
contact between weight plates and selection discs is
not lubricated but has naturally low friction. This
generally will not require any lubrication. Should you
feel it necessary to lubricate tile weight plates and/or
selection discs, use only a silicon lubricant, preferably
"food grade".
1. Do not use any solvents, harsh detergents,
chemicals or bleach on this product- doing so may
damage tile materials, resulting in degradation of
the products performance or strength.
2. Do not attempt to disassemble tile dumbbell
handle or base assembly. These items are not designed
to be user serviced. Doing so will void tile
manufacturers warranty. Contact your Bowflex
retailer or Bowflex directly for service.
II

Troubleshootingguide
Problem Solution
Dumbbell handle does not fully insert into
base when no plates are selected (handle has
no plates attached),
1.
2.
Make certain that both adjustment knobs are set directly to the
number 5.
Make certain that all of the weight plates have the "selection
tongue" facing away from the dumbbell grip. If one or more
of these are backwards (selection tongue facing inward toward
grip), the handle can get blocked, and the plates may wedge
into the handle.
Dumbbell handle does not fully insert into
base when plates are selected (handle has
plates attached).
1. Check to see if you have selected different weights on each side of
the dumbbell (for example one adjustment knob is set to ,5 and
tile other is set to 7.5). If this is tile case, you must replace tile
dumbbell in tile base with the same orientation in which was
withdrawn. This is to allow the plates to settle back into tile cor-
rect and vacant openings in the base.
2. Verify that tile plates not selected (those plates remaining in tile
dumbbell base) are in their correct spots and have not been
moved to a different support slot. This may be blocking the
dumbbell from fitting back into the base.
3. See solution #2 from problem above.
Adjustment knob will not turn while handle
is in base. 1. Check to assure that the dumbbell handle is fully depressed into
the dumbbell base. If not fully depressed, the locking mechanism
will not be released and may be keeping the adjustment knobs
from rotating.
2. Check to see if any weight plates have been put into the base
assembly backwards with the "support tongue" facing the grip of
the dumbbell handle. All weight plates must have the selection
tongue facing away from the grip of the dumbbell handle.
3. Check to see if there is any dirt, debris or other obstruction in the
dumbbell base. You may need to remove the weight plates from
the base to accomplish this check. Remember to put each weight
plate back in its appropriate location with the selection tongue
facing away from the dumbbell grip.

Bowflex®SelectTechTMDumbbell Stand (optional)
This attractive stand features an ergonomic design to enhance tile functionality of tile SelectTech.
The V-shape "stepqn" design allows tile user to maintain proper upper body position while lifting or returning tile
dumbbells to tile base.
The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting position.
Large adjustable stabilizer feet assure maximum stability.
Includes two "seat belts" to secure dumbbells to the base.
Integrated towel rack.
Dimensions (without dumbbells): 20 1/4" (L) x 24 1/2" (W) x 24 1/4" (H)
Check outthe selectionof productsavailablefrom Bowflex at www.bowflexselecttech.com
m

SelectTech 6Week Challenge
FREQUENCY: 3-Days a Week TIME: About 30 minutes
For a successful workout, focus on generating the muscular contraction required to create the motion of the weight
(demonstrated in your "The Secrets of the 4-Step Rep" DVD) not just lifting the weight.
# of Reps: 8-12 (30 to 40 second intervals between sets)
Workout1 Set#1
FlatChest Press
Overhead Press
LyingTriceps Extension
OverheadTriceps Extension
Single Arm Row
Standing Curl
Concentration Curls
Workout2
Set#2
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Ab Crunch
LyingTrunk Rotation
Workout3
Set#3
FlatChest PressAlternating
Overhead PressAlternating
LyingTriceps Extension
OverheadTriceps Extension
Single Arm Row
Standing CurlAlternating
Concentration Curls
Workout4
Weight Reps Weight Reps
Set#2Set#1 Set#3
Weight Reps Weight Reps
Set#1 Set #2 Set#3
Reps Weight
Reps Weight
Reps Weight
Reps Weight
Weight Reps Weight Reps
Set#2Set#1 Set#3
Weight Reps Weight Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
LyingTrunk Rotation

Workout5 Set#1 Set #2 Set#3
Weight Reps Weight Reps Weight Reps
3OdInclineChest Press
LateralRaise
OverheadTriceps Extension
Triceps Kickback
Wide Row
6OdIncline Curl
Scott Curl
Workout6 Set#1 Set #2 Set#3
Weight Reps Weight Reps Weight Reps
Wide Squat
Calf Raise
Ab Crunch
LyingTrunk Rotation
Workout7 Set #2Set#1 Set#3
Weight Reps Weight Reps Weight Reps
30dIncline Chest Press
Lateral Raise
OverheadTriceps Extension
Triceps Kickback
Wide Row
6OdIncline Curl
Scott Curl
Set#2 Set#3Workout8 Set#1
Weight Reps Weight Reps Weight Reps
Wide Squat
Calf Raise
Reverse Crunch
LyingTrunk Rotation
Set#1 Set#3Workout9 Set #2
Weight Reps Weight Reps Weight Reps
FlatChest Press
6OdIncline Press
OverheadTriceps Extension
6OdIncline Triceps Extension
Single Arm Row
Standing Curl
6OdIncline Curl
=!

Workout10 Set#1 Set #2 Set#3
Weight Reps Weight Beps Weight Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
LyingTrunk Rotation
Workout11 Set #2Set#1 Set #3
Weight Reps Weight Beps Weight Reps
FlatChest Press
6OdIncline Press
LyingTriceps Extension
6OdIncline Triceps Extension
Single Arm Row
Standing Curl
6OdIncline Curl
Set#2Workout12 Set#1 Set#3
Weight Reps Weight Reps Weight Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
LyingTrunk Rotation
Set#1Workout13 Set#2 Set#3
Weight Reps Weight Beps Weight Reps
FlatFly
FlatChest Press
Seated Overhead Press Bilateral
LyingTriceps Extension
OverheadTriceps Extension
Single Arm Row
Wide Row
Standing Curl
Scott Curl
Set#1 Set #2Workout14 Set#3
Weight Reps Weight Beps Weight Reps
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
LyingTrunk Rotation

Workout15 Set #1 Set #2 Set#3
Weight Reps Weight Reps Weight Reps
FiatFly
FlatChest Press
Seated Overhead Press
LyingTriceps Extension
Overhead Triceps Extension
Single Arm Row
RearBelt Row
Standing Curl
Scott Curl
Workout16 Set#1
Weight Reps
Set#2
Weight Reps
Set#3
Weight Reps
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
LyingTrunkRotation
Set #3Workout17 Set #2Set#1
Weight Reps Weight Reps Weight Reps
FlatFly
FlatChest Press
Lateral Raise
LyingTriceps Extension
OverheadTriceps Extension
Single Arm Row
RearBelt Row
Standing Curl
Scott Curl
Workout18 Set#1
Weight Reps
Set#2
Weight Reps
Set#3
Weight Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Ab Crunch
LyingTrunk Rotation

Leg Exercises
IWide Squats
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
Success tips:
• Keep tile knees pointed in the same
direction as the toes.
• Keep the head and neck in line with
the think.
• Pay close attention to all alig_mlent
and stabilization issues on every part
of each and repetition.
START
START
Grab tile dumbbell with both
hands and stand with you feet
slightly wider than shoulder width
apart.
Slightly rotate your hips outward,
feet and knees should be lined up
in that outward position as well.
Stabilize your torso by lifting your
chest, tightening your abs and
maintaining a slig]lt arch in your
lower back.
FINISH
ACTION
• Under control, slowly squat down
by sticking the hips back as the
knees start to bend.
• Keep the chest up and the and
back flat as the hips continue to
move backward.
• Lower to approximately
90 degrees at the knees, unless
otherwise determined.
• Return to the starting position.
• Do not lockout the knees at the
top of the squat.
I
Muscles worked
Gastrocnemius and soleus
Success tips
•Do not change your hip or knee
position during the exercise.
• Rise up as high as you can,
maintaining your balance, on the
balls of your feet.
Calf Raises
START FINISH
I
START
Stand with your feet about
shoulder width apart, feet facing
straight forward.
Hold the dumbbells at your sides
with your palms facing in.
Keep your chest lifted, abs tight
and a slight curve in your lower
back.
ACTION
• Slowly rise up on the balls of your
feet, lifting your heels as high as
you can off the floor.
• Slowly return to the starting
position, keeping tension on the
calf nmscles.

I
Muscles worked
Ouadriceps, glutes, hamstrings and
adductors
Success tips
•Place feet in a position so that when
you lunge down, your front foot is
directly under your knee and your
back leg lines up under your hip.
• Keep your head and chest lifted, with a
sligJlt arch in the lower back during the
inovenlent,
• Do only one side to fatiglle, then switch
to the other side.
Stationary Lunges
Leg Exercises
START FINISH
START
•Stand with one foot forward and
one foot backward in a position so
when you move to the bottom of
the lunge, you front foot is under
your knee and you back knee is
directly under you hip.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight and
a slight arch in the lower back.
ACTION
• Slowly lower your body bending
at both knees, simultaneously
keeping the front knee in line with
the toes.
• Move down and stop just before
the back knee is going to touch
the floor.
• Reverse the motion and come
back up to the starting position.
I
Muscles worked
Hamstrings, glutes and spinal erectors
Success tips
• Your torso should move from standing
vertical to leaning forward at the hips
without rounding your spine during
any part of the movement.
• Keep the knees slightly bent.
• Only move as far as you can correctly.
• It is critical that you keep the chest
lifted and do not allow your spine
to round at any time during the
nlovenlent.
Stiff-leg Dead Lift
START
START
• Stand with your feet
approximately shoulder width
apart
• Hold the dumbbells down in front
of your thighs with your pahns
facing back.
• Stand with a very slight bend at
the knees.
• Keep the chest lifted, abs tight and
a very slight arch in your lower
back.
FINISH
ACTION
• Maintaining your knee position,
slowly bend forward at the hips
moving your butt backward.
• Stop as your hamstings begin to
get taut and before your back
begins to round.
• Concentrate on tensing your
hamstrings to pull you back up to
the starting position.

I
Muscles worked
Ouadriceps, glutes, hamstrings and
adductors
Success tips
•Place feet in a position so that when
you lunge back, your front foot is
directly under your knee and your
back leg lines up under your hip.
•Keep your head and chest lifted, with a
slig_lt arch in the lower back during the
inovenlent,
• Do only one side to fatiglle and then
switch to tile other side.
Reverse Lunge
Leg Exercises
START FINISH
START
•Stand with your feet togetheI:
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight and
a slight arch in the lower back.
ACTION
• Initiate tile movement by
tightening your glutes and slowly
pivoting your leg from your hip.
Move your entire leg backward,
keeping your knee steady at a
90 degree angle.
•Slowly move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
• Slowly return to start position.

I
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Rat
Success tips
•Maintain a 60-90 degree angle between
your upper arms and torso at tile start
of the motion, and a 90 degree angle
from your torso at tile top.
• Keep knees bent so your feet are
positioned fiat on the floor directly
under your knees.
• Do not let your elbows travel behind
your shoulders when you are lowering
tile dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal aligmnent.
Flat Chest Press
ChestExercises
START FINISH
START
• Grab tile dumbbells and lie back on
the bench.
• Bend your elbows back keeping
your arms at approximately 60-90
degrees away from your sides, and
your elbows equal to your shoulder.
• Keep your arms directly in line
with the dumbbell, over your wrists
and elbows.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
ACTION
• Slowly press the dumbbells
uprward, straightening your arms
while moving the dumbbells
toward each other, directly over
the center of your chest.
• Don't lock out your elbows, keep
the tension on the chest.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled.
I
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Inclined to 45 degrees
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start
of the motion and slightly more than
90 degrees 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 elbows travel behind
your shoulders when you are lowering
the dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal aligmnent.
• Keep your arms directly in line with
the dumbbell over your wrists and
elbows.
Incline Chest Press
START
/%
START
• Grab the dumbbells and lie back
on the bench.
• Bend your elbows back, keeping
vour arms at approximately
i;0-90 degrees away from your
sides, and vour elbows equal to
your shoul_dei_
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in
your lower back.
FINISH
ACTION
• Slowly press the dumbbells
upward, straigJltening your arms
while moving the dumbbells
toward each other, directly over
the center of your chest.
• Don't lock out your elbows, keep
the tension on the chest.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled. m

I
Muscles worked
Pectoralis major and deltoids
Bench position
Rat
Success tips
•Maintain a (30-90 degree angle
between your upper arms and torso
at the start of the motion, and slightly
more than 90 degrees 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 elbows travel behind
your shoulders when you are lowering
the dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal aligmnent.
Flat Chest Fly
START
ChestExercises
START
•Grab tile dumbbells and lie back
on the bench.
• Rotate your upper arms away
from your torso so that your
elbows and palms are pointing
upward.
• Maintain a slight bend at the
elbow and stabilize your wrist in a
neutral position.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in
your lower back.
FINISH
ACTION
• Slowly move the dumbbells
forward, then upward, keeping
your arms stable at the elbow,
while moving the dumbbells
toward each other directly over
the center of your chest.
• Keep the tension on the chest
throughout the movement.
• Slowly return to the starting
position, keeping your wrists
steady and your movement slow
and controlled.
I
Muscles worked
Pectoralis major and deltoid
Bench position
Inclined 45 degrees
Success tips
• Maintain a (;0-90 degree angle
between your upper arms and torso
at the start of the motion, and slightly
more than 90 degrees 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 elbows travel behind
your shoulders when you are lowering
the dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal aligmnent.
Incline ChestFly
START
START
•Grab tile dumbbells and lie back
on the bench.
• Rotate your upper arms away from
your torso so that your elbows and
palms are pointing upward.
• Maintain a slight bend at the
elbow and stabilize your wrist in a
neutral position.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in
your lower back.
FINISH
ACTION
• Slowly move the dumbbells
forward, then upward, keeping
your arms stable at the elbow.
Move the dumbbells toward each
other directly over the center of
your upper chest.
• Keep the tension on the chest
throughout the movement.
• Slowly return to the starting
position.

I
Muscles worked
Pectoralis major, deltoids and triceps
Bench position
Declined
Success tips
• Maintain a (;0-90 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 elbows travel behind
your shoulders when you are lowering
the dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Keep your arms directly in line with
the dumbbell over your wrists and
elbows.
Decline ChestPress
ChestExercises
START FINISH
START
• Grab the dmnbbells and lie back
on the bench.
• Bend your elbows back, keeping
your arms at approximately
60-90 degrees away from your
sides, and your elbows equal to
your shoulder.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in
your lower back.
ACTION
• Slowly press the dumbbells
upward, straig_:tening your arms
while moving the dumbbells
toward each other, directly over
the center of your chest.
• Don't lock out your elbows, keep
the tension on the chest.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled.