Bowflex ElitePlus manual Cross Triceps Extension, Lying 45Triceps Extension Elbow Extension

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Arm Exercises

Cross Triceps Extension

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 shoulderbladestogetherandmaintaina slight arch in lower back.

•Tighten the triceps throughout the exercise, using controlled motion.

START

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.

FINISH

ACTION

•Keeping your upper arm stationary,straightenyourelbow, 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

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

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.

FINISH

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.

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Contents Bowflex Elite Home Gym Before You Assemble Get to Know Your MachineParts List Basic Assembly PrinciplesAccessory List Hardware ListTools You Will Need Hardware GuideCompletely tighten hardware installed during Step Assembly GuideAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Completely tighten hardware installed during Step Attach the Chest Bar with Pulleys to the Main AssemblyAttach the Seat Bracket to the Seat Pad Attach the Rear Leg to the Rear Leg Cross Tube Attach the Seat Rail to the Seat AssemblyItem #10 Rear Leg Do not unwrap cables Attach the Rear Leg to the Seat Rail Leg Assembly can move freelySeat Rail Pull Pin Do not over-tighten hardware from StepDo not over-tighten the hardware from Step Attach the Seat Rail to the Main Assembly10a Attach the Leg Extension Pivot TubeCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Lat Cross Bar to the Upper Lat Tower Attach the Leg Extension Seat to the Main AssemblyItem #22 Lat Cross Bar Do not unwrap cables Attach the Upper Lat Tower to the Lower Attach the Rod Box with Power Rods to the Rod Box FrameFrom Main Assembly Attach the Faceplate to the Main AssemblyAttach the Rod Box Frame to the Lat Tower Attach the Faceplate Back Panels Completely tighten hardware installed during Steps 19Tighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from StepRoute the Rod Cables Attach the Bench to the Seat AssemblyRoute the Leg Cables Route the Lat CablesRoute the Squat Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Flat Bench Removing the BenchIncline Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Men Measure Chest, abdomen, and thighAbdomen Skinfold MeasurementsSuprailium ThighOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Starting body-fat percentageDetermining Your Body Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 1 Eating PlanWeek 3 Week 5Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List Is bottled water better than tap water? Is it possible to drink too much water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Train on Bowflex at least twice a weekBenchPress Exercise LogDefine Your Goals Variables are as follows Design Your Own ProgramWarming Up Working OutCooling Down BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Leg Extension Shoulder ExercisesFront Deltoids Upper Trapezius Triceps Shoulder Shrug Scapular Elevation Muscles worked Shoulder Extension elbows stabilized Muscles workedScapular Depression Scapular Protraction elbows stabilizedRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationScapular Retraction Low Back Extension Seated with hip extension Muscles worked Lying Lat PulldownsLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Lat Fly Shoulder Adduction Muscles worked Lying Narrow Lat PulldownsStraddle the Seat Rail facing the Power Rods Bent Over Row Single Arm Pushdown Elbow Extension Triceps Pushdown Elbow ExtensionFrench Press Elbow Extension overhead Muscles worked Lying Triceps Extension Elbow ExtensionLying 45Triceps Extension Elbow Extension Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Biceps Curl Flexion in supination Muscles workedStanding Wrist Curl Seated Wrist ExtensionReverse Curl Elbow Flexion in pronation Muscles worked Seated Wrist Curl Wrist FlexionRope Pushdown Elbow Extension Muscles worked Standing Wrist ExtensionReverse Crunch Spinal Flexion Muscles worked Resisted Reverse Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Pulleys Success Tips Trunk RotationPulley Position Lying Leg Extension Leg ExtensionAnkle Inversion Ankle EversionStanding Hip Extension knee stabilized Standing Hip Extension knee ﬂexedSeated Hip Adduction Standing Hip AbductionStanding Leg Kickback Hip and Knee Extension Muscles worked Seated Hip AbductionMuscle Chart What Does This Warranty Cover? Warranty InformationBowflex Elite Home Gym Warranty Registration Card Place Stamp Here Please fold over and tape before mailing