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35
Arm Exercises
French Press—Elbow Extension (overhead)
Lying Triceps Extension—Elbow Extension
Muscles worked:
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
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 exer-
cise, using controlled motion.
Muscles worked:
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, and maintain a
very slight arch in your lower back.
• Keep your knees bent and feet flat on the
floor.
• Keep your upper arms motionless and
your wrists straight.
• Tighten the triceps throughout the exer-
cise, using controlled motion.
START FINISH
START FINISH
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit,
keeping your knees bent and feet
flat on the floor.
• Reach behind and grasp one
or both of the Handgrips, palms
facing inward.
• Draw your arms up until elbows
are pointing forward, hands
behind head.
Start
• Lie on the Bench with your head
toward the Power Rod
®
unit,
knees bent, and feet flat on the
floor.
• Reach overhead and grasp the
Handgrips, 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.
Action
• Keeping your upper arms sta-
tionary, 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.
Action
• Keeping your arms stationary,
slowly straighten your elbows,
bringing your hands in an arcing
motion until they are approxi-
mately 1 foot (.3 meters) above
your thighs.
• Slowly reverse the arcing
motion, bringing your hands back
to the Start position.
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