Bowflex Conquest Owners Manual - Page 31

Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises French Press - Elbow Extension overhead START FINISH 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 • 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. 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. Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Lying Triceps Extension - Elbow Extension START FINISH 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. 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. ACTION • 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. 31