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Arm Exercises
Lying 45° Triceps Extension — Elbow Extension
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 throughout the entire exercise.
•Keep your chest lifted, spine aligned, and a slight arch in your lower back.
•Tighten the triceps throughout the exercise, using controlled motion.
START
START
•Lie flat on the Bench, head toward the engine. Keep your knees bent and your feet on or near the floor.
•Reach overhead and grasp the Hand Grips, palms facing up.
•Keep your elbows bent, bringing your upper arms to the front, at approximately a 45° angle from the front of your torso.
FINISH
FINISH
•Keeping your upper arms stationary and next to your torso, straighten your arms in an arcing motion upward then down toward your legs.
•Fully straighten your arms and then, with a controlled motion, slowly bring your arms back to the Start position without moving your upper arms.
Cross Triceps Extension
Muscles worked:
Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
•Keep your upper arm motionless and your wrists straight.
•Keep your chest lifted, pinch your shoulder blades together and maintain a slight arch in lower back.
•Tighten the triceps throughout the exercise, using controlled motion.
START
START
•Sit facing away from the engine.
•Reach one hand over the opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip using a hammer style grip. Bend your elbow until your hand is above your chest.
•With your free hand, stabilize the active hand at the elbow.
FINISH
FINISH
•Keeping your upper arm stationary, straighten your elbow, slowly extending your arm outward, using an arcing motion
•Fully extend the elbow.
•Keeping your triceps tightened, slowly reverse the arcing motion and bring your arm back to the Start position.
