Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Punch Out on Bowflex or Similar Weight-Lifting Machine

(Not exactly as pictured above; directions below are for the Bowflex Revolution)

1. Sit on the bench facing away from the engine.

2. Reach behind your body and grasp the hand grips with an overhand grip, as shown above.

3. Bend your elbows until your hands are level with your waist.

4. Using moderate speed, rotate your trunk and press your arm(s) forward to full extension, allowing shoulder blade to move forward at the end of the punch.

5. Slowly return to the start position.

6. Do not relax the tension in your arm.

7. You may vary this exercise by using bilateral movement with both arms or punching upward or downward.


1 Comment»

  1/7/10 Workout – Chest « Impersonal Trainers wrote @

[…] Flies on Bowflex – 12×2 9 – Incline Pushups on Exercise Ball – 15×2 10 – Seated Punch on Bowflex – 12×2 11 – Decline Pushups on Exercise Ball – 25×2 Possibly related posts: […]

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: