Bowflex Sport Owners Manual - Page 56

Arm Exercises Cross Triceps Extension Muscles Worked: Triceps Bench Position: 45o incline Accessory: Handgrips 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. START FINISH Start • Sit facing away from the Power Rod® unit. • Reach one hand over the opposite shoulder (right hand over left and vice versa) and grasp a Handgrip. • Bend your elbow until your hand is above your chest, palm facing up. Action • Keeping your upper arm stationary, straighten your elbow, slowly extending your arm outward using an arcing motion and stopping approximately 90o from your chest. • Keeping your triceps tightened, slowly reverse the arcing motion, and bring your arm back to the Start position. Lying 45o Triceps Extension-Elbow Extension Muscles Worked: Triceps Bench Position: Horizontal Accessory: Handgrips 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. START FINISH Start • Lie flat on the Bench with your head toward the Power Rod® unit. Keep your knees bent and your feet flat on the floor. • Reach overhead and grasp the Handgrips, palms facing up. • Keep your elbows bent, bringing your upper arms to the front at approximately a 45o 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 down toward your legs. • Fully straighten your arms. Then, with a controlled motion, slowly bring your arms back to the Start position without moving your upper arms. 56