Bowflex Elite™ Plus home gym - Manual (Page 74)

50
Arm Exercises
French Press
— Elbow Extension overhead
Lying Triceps Extension
— Elbow Extension
START ACTION
START
• Lie on the bench, head toward
the Power Rod® unit, knees bent
and feet flat on the floor.
• Reach overhead and grasp
the Hand Grips, palms facing
upward.
• Keep your hands up, near your
shoulders, spreading your back
and shoulders into the bench.
• Raise your chest and pinch your
shoulder blades together.
• Keeping your arms stationary,
slowly straighten your elbows,
bringing your hands in an
arcing motion until they are
approximately 1 foot or .3 m
above your thighs.
• Slowly reverse the arcing motion
bringing your hands back to the
Start position.
FINISH
START ACTION
START
• Sit on the bench facing away
from the Power Rod® unit,
keeping knees bent and feet flat
on floor.
• Reach behind and grasp one or
both of the Hand Grips, palms
facing inward.
• Draw arms up until elbows are
pointing forward, hands behind
head.
• Keeping your upper arms
stationary, straighten your
elbows, bringing your hands
overhead, palms facing out.
• Stop your motion before your
elbows are completely straight,
and then reverse your motion,
slowly returning to the Start
position without relaxing muscle
tension.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted and maintain a
very slight arch in your lower back.
• Keep knees bent and feet flat on floor.
• Keep your upper arms motionless and
your wrists straight.
• Tighten the triceps throughout the
exercise, using controlled motion
throughout the exercise.