Bowflex Strength Training System manual Lying Triceps Extension Elbow Extension

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Arm Exercises

FRENCH PRESS - Elbow Extension Overhead

Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms.

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 one or both of the handles, palms facing each other.

•Drawyourarmsupuntilyourelbowsarecomfortablyoverhead(differentforeveryone)andyourhands are pointed to the ceiling.

•Tighten your trunk muscles and maintain a very slight arch in your lower back.

Action:

•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 and then slowly reverse your arcing motion until your elbow is 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.

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START

FINISH

LYING TRICEPS EXTENSION - Elbow Extension

Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms.

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 towards the ceiling. •Straighten your arms and bring them down directly beside your body.

•Raiseyourchestand“pinch”yourshoulderbladestogether. Maintainaveryslightarchinyourlower back.

Action:

•Keeping your upper arms stationary and by your side, bend your elbows, moving your hands in an arcing motion towards your chest.

•Stop your motion at approximately 90 degrees, then slowly reverse your arcing motion until your elbows are fully straight.

Key points:

•Keep your upper arms motionless. •Keep wrists straight.

•Tighten the triceps throughout the exercise and control the motion on the way down.

START

FINISH

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Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachineMachine Using YourPower Rod Resistance Adjusting Understanding ResistancePosition Using Your MachineWorkout Bench Mounting The Incline BenchBowflex Home Gym Leg Extension / Leg Curl Attachment Maintenance & CareSafety Optional EquipmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsPerforming Your Routine Working Out Cool DownWarming Up BreathingAdvanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days PER Week M-W-F Time about 20 MinutesFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Body BuildingDAY Frequency 2-3 Times PER Week Time about 20-45 Minutes Circuit Training ANAEROBIC/CARDIOVASCULARFrequency 2-3 Times PER Week Time about 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days PER Week M-W-F Time about 45-60 Minutes Strength TrainingKey points Chest ExercisesStarting position MotionONE ARM Seated FLY StartAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder Exercises Lying LAT Pulldowns Modified Back ExercisesFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Triceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist ExtensionAbdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal FlexionTrunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee FlexionStanding HIP Extension Knee flexed Standing HIP Abduction Lying LEG ExtensionStanding HIP Extension Knee stabilized Seated HIP Adduction120 Exercise LogMuscle Chart Bowflex Motivator
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