Bowflex Elite Assembly and Owners Manual - Page 73

Cross Triceps Extension, Lying 45, Triceps Extension

Page 73 highlights

Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Cross Triceps Extension START Arm Exercises FINISH 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. START • Sit facing away from the Power Rods®. • 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. ACTION • 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. Lying 45° Triceps Extension - Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH 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. START • Lie flat on the Bench, head toward the Power Rods®. 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. ACTION • 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. 49

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49
Arm Exercises
Cross Triceps Extension
Lying 45
°
Triceps Extension
— Elbow Extension
START
ACTION
START
• Lie flat on the Bench, head
toward the Power Rods®. 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
Rods®.
• 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.