Bowflex Revolution - Manual (Page 60)

Arm Exercises
Triceps Pushdown — Elbow Extension
START FINISH
START
• Straddle the Seat Rail, facing the
engine.
• Grasp the Hand Grips, palms
facing down.
• Bring hands in front of
you, keeping hand grips
approximately at rib level.
• Keeping your upper arms
stationary, elbows next to trunk,
slowly push your arms downward
in a gentle arc until hands are
near tops of your thighs.
• Keeping your triceps tightened,
slowly reverse the arcing motion.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
0, 1
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
French Press — Elbow Extension overhead
START FINISH
START
• Sit on the bench facing away
from the engine, keeping knees
bent and feet flat on the platform.
• Reach behind and grasp one or
both of the Hand Grips, using a
hammer style grip.
• Draw arms up until elbows are
pointing forward, hands behind
head.
• Keeping your upper arms
stationary, straighten your
elbows, bringing your hands
overhead.
• Extend your elbows until your
arms 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
Adjustable Arm Position:
9
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.
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