Bowflex Strength Training System manual Cross Triceps Extension, Triceps Kickback

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Arm Exercises

CROSS TRICEPS EXTENSION

Muscles worked: This exercise develops the triceps muscle located on the back of the upper arm.

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp a handle, and bend your elbow until your hand is near your chest and your palms are facing towards the floor.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arm to the front.

•Then, reaching slightly across mid-line, grasp the handle, palm down, with the opposite arm. •Withyourfreehandlightlygraspthebackofyourarmnearyourelbow,togiveyourselfareferencepoint

to help stabilize the working arm.

•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight arch in your lower back.

Action:

•Keeping your upper arm stationary, bend your elbow, moving your hand in an arcing motion across your chest.

•Stopyourmotionatapproximately90degrees,thenslowlyreversethearcingmotionuntilyourelbowis straight.

Key points:

•Keep your upper arm motionless. •Keep wrist straight.

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

START

TRICEPS KICKBACK

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

Starting position:

•Straddle the bench facing the power rods, bend forward at the hips (not the waist) unit the torso is parallel to the bench, keeping your chest lifted and maintaining a very slight arch in your lower back.

•Support yourself with one arm on the bench and grasp a handle with your free hand, palm facing inward.

•Draw your elbow back so that the upper arm is beside the body, parallel to the bench, and the elbow is bent approximately 90 degrees.

Action:

•Straighten elbow while keeping your upper arm completely still. •When arm is completely straight, slowly return to the starting position.

Key points:

•Maintain spinal alignment.

•Keep your arm at your side and your wrist straight throughout entire motion. •Tighten the triceps throughout the exercise and control the motion.

FINISH

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformUsing Your Power Rod ResistanceAdjusting Understanding Resistance MachineUsing Your Machine Workout Bench Mounting The InclineBench PositionMaintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramWorking Out Cool Down Warming UpBreathing Performing Your RoutineWorkouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 MinutesStrength Training Frequency 3 Days PER Week M-W-F Time about 45-60 MinutesChest Exercises Starting positionMotion Key pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
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