Bowflex ULTIMATE - Lying Triceps Extension; Arm Exercises; French Press

Arm Exercises
FRENCH PRESS Elhow Extension Overhead
Muscles worked: This exeivise emphasizes the
niceps muscles located on tire back of the
upper arms.
Pulley position: Narrow only.
Starting position:
• Sit on tire bench facing away from the Power
Rods. Bend the knees and place your feet
flat on the floor.
• Reach hehind and grasp the handles, pahns
facing each other (or angled upward).
• Draw your arms up tmtil your elbows are
comfortahly overhead (different for
everyone) and your hands are pointed to the
ceiling.
• Tighten your trunk muscles and maintain a
very slight arch in your lower hack.
Key points:
• Keep your upper arm motionless.
• Keep wrists snaight.
• Tighten the triceps throughout the exeivise
and control the motion on the way down.
• Keep your chest liPLed, abs tight and
maintain a vein slight aich in your lower
back.
Motion:
• Keeping your upper arm stationary, bend
your elbows allowing your hands to move
downward in an airing motion.
• Stop your motion at approximately 90
degrees (or as conffort allows) and then
slowly reverse your racing motion upward
and forward tmtil your elbows are straight.
START
FINISH
LYING TRICEPS EXTENSION ElbowExtension
Muscles worked: This exeivise emphasizes the
niceps muscles located on tire back of the
upper arms.
Pulley position: Narrow only.
Starling position:
• Lie on your hack with your head toward tire
Power Rods Knees hent and your %et flat
on tire floor
• Reach overhead and grasp tire handles
pahns facing toward tire ceiling
• Keeping your elbows bent hring your upper
arms to your sides and maintain
• Raise your chest and pinch your shoulder
blades together Maintain a very slight arch
in your lower hack.
Optional motions:
• Bilateral movement both arms extending
at the same time.
• Unilateral movement peffornling all reps
with one arm before moving to tire next.
• Alternating performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
extending while the other is retm ning)
Key points:
• Keep your upper arms motionless.
• Keep wrists snaight.
• Tighten the triceps throughout the exeivise
and control tire motion on the way down.
Motion:
• Keeping your upper arms stationary and by
your side, snaighten yore arms in an airing
motion downward and then inward toward
your legs.
• Fully straighten your arms.
• Controlling tire motion, allow your elbows
to bend, returning to the starting position
without moving your upi_er arms.
START
FINISH
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