Arm Exercises
FRENCH PRESS - Elbow Extension Overhead
Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms.
Starting position:
•Sit on the bench facing away from the power rods. Bend the knees and place your feet flat on the floor.
•Reach behind and grasp one or both of the handles, palms facing each other.
•Drawyourarmsupuntilyourelbowsarecomfortablyoverhead(differentforeveryone)andyourhands are pointed to the ceiling.
•Tighten your trunk muscles and maintain a very slight arch in your lower back.
Action:
•Keeping your upper arm stationary, bend your elbows allowing your hands to move downward in an arcing motion.
•Stop your motion at approximately 90 degrees and then slowly reverse your arcing motion until your elbow is straight.
Key points:
•Keep your upper arm motionless. •Keep wrists straight.
•Tighten the triceps throughout the exercise and control the motion on the way down. •Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.
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FINISH
LYING TRICEPS EXTENSION - Elbow Extension
Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms.
Starting position:
•Lie on your back with your head toward the power rods, knees bent and your feet flat on the floor.
•Reach overhead and grasp the handles, palms facing towards the ceiling. •Straighten your arms and bring them down directly beside your body.
•Raiseyourchestand“pinch”yourshoulderbladestogether. Maintainaveryslightarchinyourlower back.
Action:
•Keeping your upper arms stationary and by your side, bend your elbows, moving your hands in an arcing motion towards your chest.
•Stop your motion at approximately 90 degrees, then slowly reverse your arcing motion until your elbows are fully straight.
Key points:
•Keep your upper arms motionless. •Keep wrists straight.
•Tighten the triceps throughout the exercise and control the motion on the way down.
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