Lying Triceps Extension Elbow Extension | Bowflex ElitePlus specification

Arm Exercises

French Press — Elbow Extension overhead

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

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 Rods®, keeping knees bent and feet flat on floor.

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

•Draw 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:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

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

•Keep knees bent and feet flat on floor.

•Keep your upper arms motionless and your wrists straight.

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

START

START

•Lie on the bench, head toward the Power Rods®, knees bent and feet flat on the floor.

•Reach overhead and grasp the Hand Grips, 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 or .3 m above your thighs.

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

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Bowflex ElitePlus manual Lying Triceps Extension Elbow Extension, French Press Elbow Extension overhead Muscles worked

Contents

Bowflex Elite Home Gym Get to Know Your Machine Before You Assemble Basic Assembly Principles Parts ListAccessory List Hardware List Hardware Guide Tools You Will Need Assembly Guide Completely tighten hardware installed during StepAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base Platform Attach the Squat Platform to the Main Assembly Attach the Chest Bar with Pulleys to the Main Assembly Completely tighten hardware installed during StepAttach the Seat Bracket to the Seat Pad Attach the Seat Rail to the Seat Assembly Attach the Rear Leg to the Rear Leg Cross TubeItem #10 Rear Leg Do not unwrap cables Leg Assembly can move freely Attach the Rear Leg to the Seat RailSeat Rail Pull Pin Do not over-tighten hardware from Step Attach the Seat Rail to the Main Assembly Do not over-tighten the hardware from Step Attach the Leg Extension Pivot Tube 10a Completely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Leg Extension Seat to the Main Assembly Attach the Lat Cross Bar to the Upper Lat TowerItem #22 Lat Cross Bar Do not unwrap cables Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the Lower Attach the Faceplate to the Main Assembly From Main AssemblyAttach the Rod Box Frame to the Lat Tower Completely tighten hardware installed during Steps 19 Attach the Faceplate Back PanelsTighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from Step Attach the Bench to the Seat Assembly Route the Rod Cables Route the Lat Cables Route the Leg CablesRoute the Squat Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Removing the Bench Flat BenchIncline Bench Leg Extension Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Men Measure Chest, abdomen, and thigh Skinfold Measurements AbdomenSuprailium Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Starting body-fat percentage Determining Your Body Fat Calculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After Workouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much Stress Superhydrate Your System Eating Plan Week 1Week 3 Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one meal Shopping List Is it possible to drink too much water? Is bottled water better than tap water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a week Exercise Log BenchPress Define Your Goals Design Your Own Program Variables are as follows Working Out Warming UpCooling Down Breathing Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg Extension Front Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles worked Scapular Protraction elbows stabilized Scapular Depression Rear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Scapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles worked Straddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow Extension Lying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles worked Cross Triceps Extension Lying 45Triceps Extension Elbow Extension Seated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Wrist Extension Standing Wrist Curl Seated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles worked Standing Wrist Extension Rope Pushdown Elbow Extension Muscles worked Resisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles worked Seated Resisted Abdominal Crunch Spinal Flexion Trunk Rotation Pulleys Success TipsPulley Position Leg Extension Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension knee ﬂexed Standing Hip Extension knee stabilized Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles worked Muscle Chart Warranty Information What Does This Warranty Cover? Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here