Shoulder Press (BowFlex Front Lying)

Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Pulley position: Narrow only. Starting position: • Sit on the bench facing the Power Rods®, knees bent and feet flat on the platform. • Grasp the handles, with your arms straight and your palms facing down. Lie back completely so that your head is supported by the bench. • Keep your chest up, abdominals tight and maintain a slight arch in your lower back. Motion: • Keeping your arms straight, move them in an arc upward and then directly over your shoulders. • Slowly return to the starting position, arms by your sides. Optional motions: • Bilateral movement – both arms raising at the same time. • Unilateral movement – performing all reps with one arm before moving to the next. • Alternating – performing one rep on one side and then the next rep on the other side. • Simultaneously alternating – both arms moving, although in opposite directions (one raising while the other is returning). Key points: • Keep the chest lifted and the abdominals tightened throughout the entire motion. • Maintain good spinal alignment. • Do not increase the arch in your lower back while lifting your arms.
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