56
Arm Exercises
Triceps Pushdown — Elbow Extension
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
0, 1
Success Tips
•Keep your upper arms motionless and your wrists straight.
•Keep your chest lifted, abs tight and maintain a slight arch in lower back.
•Tighten the triceps throughout the exercise, using controlled motion.
START
START
•Straddle the Seat Rail, facing the engine.
•Grasp the Hand Grips, palms facing down.
•Bring hands in front of you, keeping hand grips approximately at rib level.
FINISH
FINISH
•Keeping your upper arms stationary, elbows next to trunk, slowly push your arms downward in a gentle arc until hands are near tops of your thighs.
•Keeping your triceps tightened, slowly reverse the arcing motion.
French Press — Elbow Extension overhead
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
9
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 engine, keeping knees bent and feet flat on the platform.
•Reach behind and grasp one or both of the Hand Grips, using a hammer style grip.
•Draw arms up until elbows are pointing forward, hands behind head.
FINISH
FINISH
•Keeping your upper arms stationary, straighten your elbows, bringing your hands overhead.
•Extend your elbows until your arms are completely straight, and then reverse your motion, slowly returning to the Start position without relaxing muscle tension.
