Bowflex Ultimate Assembly and Owners Manual - Page 39

START Arm Exercises 39 French Press Elbow Extension Overhead Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Sit on the bench facing away from the Power Rods®. Bend the knees and place your feet flat on the floor. • Reach behind and grasp the handles, palms facing each other (or angled upward). • Draw your arms up until your elbows are comfortably overhead (different for everyone) and your hands are pointed to the ceiling. • Tighten your trunk muscles and maintain a very slight arch in your lower back. Motion: • Keeping your upper arm stationary, bend your elbows allowing your hands to move downward in an arcing motion. • Stop your motion at approximately 90 degrees (or as comfort allows) and then slowly reverse your arcing motion upward and forward until your elbows are straight. Key points: • Keep your upper arm motionless. • Keep wrists straight. • Tighten the triceps throughout the exercise and control the motion on the way down. • Keep your chest lifted, abs tight and maintain a very slight arch in your lower back. FINISH START FINISH Lying Triceps Extension Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Lie on your back with your head toward the Power Rods®. Knees bent and your feet flat on the floor. • Reach overhead and grasp the handles, palms facing toward the ceiling. • Keeping your elbows bent, bring your upper arms to your sides and maintain. • Raise your chest and "pinch" your shoulder blades together. Maintain a very slight arch in your lower back. Optional motions: • Bilateral movement - both arms extending at the same time. • Unilateral movement - performing all reps with one arm before moving to the next. • Alternating - performing one rep on one side and then the next rep on the other side. • Simultaneously alternating - both arms moving, although in opposite directions (one extending while the other is returning) Key points: • Keep your upper arms motionless. • Keep wrists straight. • Tighten the triceps throughout the exercise and control the motion on the way down. Motion: • Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion downward and then inward toward your legs. • Fully straighten your arms. • Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.