Bowflex Blaze manual Arm Exercises, Triceps Pushdown-Elbow Extension

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Arm Exercises

Triceps Pushdown—Elbow Extension

Muscles Worked:

Triceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

•Keep your upper arms motionless and your wrists straight.

•Keep your chest lifted, abs tight, and maintain a slight arch in lower back.

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

START

Start

•Straddle the Seat Rail, facing the Power Rod® unit.

•Grasp the Handgrips, palms facing down.

•Stand approximately 2–3 feet (.6–.9 meters) from the Lat Tower (adjust for comfort).

•Bring your hands in front of you, keeping the Lat Bar approximately at rib level.

•Bend over slightly at the hips, shoulders directly over hands.

FINISH

Action

•Keeping your upper arms sta- tionary, elbows next to your trunk, slowly push your arms downward in a gentle arc until your hands are near the tops of your thighs.

•Keeping your triceps tight- ened, slowly reverse the arcing motion and bring the Bent Lat Bar back to the Start posi- tion.

Single Arm Pushdown—Elbow Extension

Muscles Worked:

Triceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

•Keep your upper arms motionless and your wrists straight.

•Keep your chest lifted, abs tight, and maintain a slight arch in lower back.

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

START

Start

•Straddle the Seat Rail, facing the Power Rod® unit.

•Grasp one Handgrip, palm facing down.

•Stand approximately 1–2 feet (.3–.6 meters) from the Lat Tower (adjust for comfort).

•Bring your arm in front of you, keeping the Handgrip at chest level.

•Bend over slightly at the hips so that your shoulder is directly over your hand.

FINISH

Action

•Keeping your upper arm sta- tionary and your elbow next to your trunk, slowly push your arm downward in a gentle arc until your hand is near the top of the your thigh.

•Keeping your triceps tight- ened, slowly reverse the arcing motion, bringing the Handgrip back to the Start position.

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Contents Fitness Guide Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Lying Lat Pulldowns Back ExercisesLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Triceps Pushdown-Elbow Extension Arm ExercisesSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionReverse Crunch-Spinal Flexion Abdominal ExercisesResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Extension Leg ExercisesSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee ﬂexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Skinfold Measurements SuprailiumOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers