Arm exercises, Triceps pushdown, Muscles worked – Bowflex Motivator Strength Training System User Manual

Page 30: Starting position, Action, Key points, Single arm pushdown, Finish start finish start

Advertising

TRICEPS PUSHDOWN

with Lat Tower - Elbow Extension

Muscles worked:

This exercise emphasizes the triceps muscles located on the backs of the upper

arms. These muscles are responsible for straightening your arm and assist in any upper body pushing or

pressing motion.

Starting position:

•Remove (or straddle) the bench and stand facing the power rods.

•Grasp the lat bar at shoulder width, with your palms down. NOTE: This exercise can also be performed

with the single handles, moving simultaneously or one arm at a time.

•Adjust your distance from the pulleys (one to two feet in front of you). This may need to be altered after

attempting the first rep.

•Bring your arms down to your sides, elbows straight.

•Bend over slightly from your hips, so that your shoulders are directly over your hands. Lift your chest

and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower

back.

Action:

•Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly

allow your elbows to bend, moving your hands in an arcing motion away from your legs and

upward.

•Stop at approximately 90 degrees.

•Thinking about tightening the triceps, slowly reverse the arcing motion and straighten your arms fully.

Key points:

•Keep your upper arms motionless.

•Keep wrists straight.

•Tighten the triceps throughout the exercise and control the motion on the way up.

•Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your

lower back.

SINGLE ARM PUSHDOWN