Bowflex Elite™ Plus home gym - Manual (Page 75)

51
Arm Exercises
Cross Triceps Extension
Lying 45
°
Triceps Extension
— Elbow Extension
START ACTION
START
• Lie flat on the Bench, head
toward the Power Rod® unit.
Keep your knees bent and your
feet flat on the floor.
• Reach overhead and grasp the
Hand Grips, palms facing up.
• Keep your elbows bent, bringing
your upper arms to the front, at
approximately a 45° angle from
the front of your torso.
• Keeping your upper arms
stationary and next to your torso,
straighten your arms in an arcing
motion inward and down toward
your legs.
• Fully straighten your arms and
then, with a controlled motion,
slowly bring your arms back to
the Start position without moving
your upper arms.
FINISH
START ACTION
START
• Sit facing away from the Power
Rod® unit.
• Reach one hand over the
opposite shoulder (right hand
over left and vice versa) and
grasp a Hand Grip. Bend your
elbow until your hand is above
your chest, palm facing the floor.
• With your free hand, stabilize the
active hand at the elbow.
• Keeping your upper arm
stationary, straighten your elbow,
slowly extending your arm
outward, using an arcing motion
and stopping approximately 90°
from your chest.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring your arm back to the
Start position.
FINISH
Muscles worked:
Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arm motionless and
your wrists straight.
• Keep your chest lifted, pinch your
shoulder blades together and maintain a
slight arch in 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 upper arms motionless and
your wrists straight throughout the
entire exercise.
• Keep your chest lifted, spine aligned,
and a slight arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.