Arm Exercises
57
Standing French Press – Elbow extension form a shoulder flexed position
Muscles worked:
Triceps. Also ankles, knees, hips, shoul- ders & core in stabilization.
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Keep knees slightly bent, feet flat on the floor and in a staggered step for stability.
•Keep abs tight, chest lifted and a slight curve in the lower back.
•Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion.
START
START
•Stand facing away from the engine with one foot forward and one foot back for added stability.
•Reach overhead and grasp the Hand Grips with your palms facing each other in a hammer style grip, elbows bent and pointing forward, hands behind the shoulders.
•Keep your elbows in line with the cables throughout the movement and wrists straight.
FINISH
FINISH
•Keeping the upper arms stationary, straighten your elbows, bringing your hands overhead.
•Stop your motion before your elbows are completely straight, reverse the motion, slowly returning to the Start position maintaining tension on the muscle.
Lying Triceps Press – Elbow extension
Muscles worked:
Triceps
Bench Position:
Flat
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
•Keep knees bent, feet on or near the floor.
•Keep abs tight, chest lifted and a slight curve in the lower back.
•Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion.
START
START
•Lie flat on the bench head toward the engine, keep knees bent, feet flat on or near the floor.
•Reach overhead and grasp the Hand Grips with your palms facing each other in a hammer style grip, elbows bent and upper arms next to your sides.
•Keep your elbows in line with the cables throughout the movement and wrists straight.
FINISH
FINISH
•Keeping the upper arms stationary, straighten your elbows, bringing your hands down toward your sides.
•Extend your elbows completely straight, reverse the motion, slowly returning to the Start position maintaining tension on the muscle.
