Bowflex Blaze French Press-Elbow Extension overhead, Lying Triceps Extension-Elbow Extension

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Arm Exercises

French Press—Elbow Extension (overhead)

Muscles worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep your upper arms motionless and your wrists straight.

•Keep your chest lifted, and maintain spinal alignment, keeping a very slight arch in your lower back.

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

START

Start

•Sit on the Bench, facing away from the Power Rod® unit, keeping your knees bent and feet flat on the floor.

•Reach behind and grasp one or both of the Handgrips, palms facing inward.

•Draw your arms up until elbows are pointing forward, hands behind head.

FINISH

Action

•Keeping your upper arms stationary, straighten your elbows, bringing your hands overhead, palms facing out.

•Stop your motion before your elbows are completely straight, and then reverse your motion, slowly returning to the Start position without relaxing muscle tension.

Lying Triceps Extension—Elbow Extension

Muscles worked:

Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

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

•Keep your knees bent and feet flat on the floor.

•Keep your upper arms motionless and your wrists straight.

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

START

Start

•Lie on the Bench with your head toward the Power Rod® unit, knees bent, and feet flat on the floor.

•Reach overhead and grasp the Handgrips, palms facing upward.

•Keep your hands up near your shoulders, spreading your back and shoulders into the Bench.

•Raise your chest, and pinch your shoulder blades together.

FINISH

Action

•Keeping your arms stationary, slowly straighten your elbows, bringing your hands in an arcing motion until they are approximately 1 foot (.3 meters) above your thighs.

•Slowly reverse the arcing motion, bringing your hands back to the Start position.

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Contents Fitness Guide Page Table of Contents Regulatory Approvals Product SpecificationsImportant Safety Instructions Safety RequirementsSafety Requirements Label Safety Warning LabelsSafety Warning Labels Safety Warning Labels Home Gym Get to Know Your MachineHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own ProgramWarm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest ExercisesChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extensionShoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilizedScapular Depression Scapular Protraction-elbows stabilizedRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Low Back Extension-Seated with hip extension Back ExercisesLying Lat Pulldowns Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder Adduction Stiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexionBent Over Row Single Arm Pushdown-Elbow Extension Arm ExercisesTriceps Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overheadLying 45o Triceps Extension-Elbow Extension Cross Triceps ExtensionStanding Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow ExtensionLying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supinationStanding Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronationRope Pushdown-Elbow Extension Standing Wrist ExtensionResisted Reverse Crunch-Spinal Flexion Abdominal ExercisesReverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Squat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Leg ExercisesLeg Extension Ankle Eversion Lying Leg ExtensionStanding Hip Extension-knee ﬂexed Ankle InversionStanding Hip Abduction Standing Hip Extension-knee stabilizedSeated Hip Abduction Seated Hip AdductionStanding Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee ExtensionProne Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty InformationBowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is CoveredBowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Suprailium Skinfold MeasurementsWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating 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 Bench Exercise LogPage Important Contact Numbers