Bowflex Blaze Owners Manual - Page 35

Arm Exercises French Press-Elbow Extension (overhead) Muscles worked: Triceps Bench Position: Horizontal Accessory: Handgrips 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. START FINISH Start • Sit on the Bench, facing away from the Power Rod® unit, keeping your knees bent and feet flat on the floor. • Reach behind and grasp one or both of the Handgrips, palms facing inward. • Draw your arms up until elbows are pointing forward, hands behind head. Action • 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. Lying Triceps Extension-Elbow Extension Muscles worked: Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your chest lifted, and maintain a very slight arch in your lower back. • Keep your knees bent and feet flat on the floor. • Keep your upper arms motionless and your wrists straight. • Tighten the triceps throughout the exercise, using controlled motion. START FINISH Start • Lie on the Bench with your head toward the Power Rod® unit, knees bent, and feet flat on the floor. • Reach overhead and grasp the Handgrips, 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. Action • Keeping your arms stationary, slowly straighten your elbows, bringing your hands in an arcing motion until they are approximately 1 foot (.3 meters) above your thighs. • Slowly reverse the arcing motion, bringing your hands back to the Start position. 35