Bowflex Blaze manual Cross Triceps Extension, Lying 45o Triceps Extension-Elbow Extension

Page 36

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 main- tain a slight arch in lower back.

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

START

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.

FINISH

Action

•Keeping your upper arm stationary, straighten your elbow, slowly extending your arm outward using an arcing motion and stopping approxi- mately 90o from your chest.

•Keeping your triceps tight- ened, 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

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.

FINISH

Action

•Keeping your upper arms sta- tionary 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 posi- tion without moving your upper arms.

36

Image 36

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 Back Exercises Lying Lat PulldownsLow 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 Arm Exercises Triceps Pushdown-Elbow ExtensionSingle 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 ExtensionAbdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-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 Body Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum 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